OK here is the deal I have a few goals I want to obtain.
1. Loose 50 lbs.
2. Build up to pull more bow weight.
(currently shooting 53#,want to move up to 60#)
3. Get in shape for an Elk hunt this year.
I just turned 50 and I am pretty out of shape and have been for a least 10 years. I'm also in the process of quitting cigarettes after 35 years of smoking(day 3 smoke free) and cutting processed sugar,wheat,white flour and HFC from my diet, in other words everything I like to eat.
I plan on walking and jogging 3 miles a day at least 2 times a week. I know free weights are probably the way to go but I also know they are boring and I won't have the motivation to stay with them.
I'm really looking hard at the "Total Trainer" by Bayou Fitness which is the same thing a the "Total Gym" you see on late night TV just better built and cheaper. I think it's something I would actually use and stay with.
Any input from you fitness gurus on this type of home gym? Or from anyone that has one?
TIA
Go get a complete physical BEFORE you start.
Why not a Bowflex? ;)
Well, After buying two different coat racks- excuse me - treadmills, and trying free weights at home, by far the best for me has been a membership at a fitness center. They have enough different machines so it does not get boring. Plus to prepare for elk-hunting in the mountains they had the stair-climbers or whatever they are called. I think it cost me 20-30 dollars a month ( at the local hospital), and I could fit it in on my lunch-hour. Just my take on it, but I see an awful lot of exercise machines for sale at garage sales. And it did work for me. Good luck and stick with what ever you choose.
Best,
Gary
Good suggestion Biggie.
Mike, first of all, congratulations on kicking the butts out! I know it's early, but that is the best move you can make. It sure sounds like you have the right idea to turn your life around, and plenty of very big goals will be quite a challenge. But they ARE acheivable! Get that physical, start slow, and work your way up to where you need to be. One step and one day at a time.
Hunting in the mountains was the motivation I finally needed to kick the cigarettes years ago, and I know I wouldn't be doing the things I am now if I hadn't done that. Keeping the weight off is still an ongoing challenge every year, but I just have to keep working at that!
QuoteOriginally posted by MikeW:
I plan on walking and jogging 3 miles a day at least 2 times a week. I know free weights are probably the way to go but I also know they are boring and I won't have the motivation to stay with them.
MikeW, I really applaud you on your decisions! I'm no fitness guru, but if I could make one recommendation it would be to walk/jog four or five times a week instead of only two. If you've only got time for two walks, that's definitely better than nothing, but I think you'll see more improvements with more cardio vs. free weights. I'm not saying to drop the weights, but increase the walking/jogging. Good luck to you!
Have you taken a physical lately? What's your doctor say about your ambitions?
Built better and cheaper usually don't go together.
Mike,
You know I gave up the cigs last August, If I can do it I know you can! The only downside is the 20 pounds that found me! I have been jogging every other day for almost a month now the first day I didn't make it 300 yards! It gets a little easier each time though, I'm up to just over 2 miles each time now. Stick with it man I have confidence in you! Start slow and don't "skip" anything and you will do great.
Mike,
Congrats of the cigs. I need to quit also. Any suggestions?
I think joining a gym would work best also. Lots to do and a social setting as well that can be more motivating. My ex girl runs on a treadmill almost everynight at her work (they have an employee gym). She still has kind of a big butt tho.........LOL!
QuoteGo get a complete physical BEFORE you start.
QuoteHave taken a physical lately? What's your doctor say about your ambitions?
No I haven't seen a doctor. I am a self employee contractor and currently don't have health insurance but I should in 2-3 months from now.
I have a pretty physical job for my age (climb telephone poles for a living,hop fences,carry 70+ lbs of equipment ect.) The job I am on now the closest guy to my age is 32, most are in their mid 20's. I got fat and lazy being a supervisor and now I am back in the field and am much happier. I am 6' 240 lbs I use to be 140 lbs in my 30's and actually went to the doctor to gain weight. Went on his high calorie diet and lost weight. I use to eat like a pig and couldn't gain an ounce. Guess the problem is my metabolism has changed and I still eat like a pig.
I know it's good advice to see the Doc first but to be honest I probably won't till I have insurance. I'll be careful. I know how to watch my heart rate and blood pressure.
Never in my wildest dreams did I think I would ever have a weight problem or be so short winded.
I use to run at 9000' elevation and it was nothing. I smoked then too. Getting old and letting yourself go sucks!
Quoteby far the best for me has been a membership at a fitness center.
I travel too much. I spend more time in hotels than I do at home.
Thx. for the words of encouragement folks...much appreciate! Keep the advice coming.
QuoteBuilt better and cheaper usually don't go together.
I know but I've done a lot of research online about these kind of home gyms and more expensive doesn't always mean better. I've spent two weeks reading customer reviews and processional reviews on them.
QuoteYou know I gave up the cigs last August, If I can do it I know you can! The only downside is the 20 pounds that found me! I have been jogging every other day for almost a month now the first day I didn't make it 300 yards! It gets a little easier each time though, I'm up to just over 2 miles each time now. Stick with it man I have confidence in you! Start slow and don't "skip" anything and you will do great.
I'm quitting this time even it kills me.
:wavey:
QuoteMike,
Congrats of the cigs. I need to quit also. Any suggestions?
Well this how I am doing it...cold turkey.
1. Psyche myself up for a week on how bad it is for you not to mention the $$$ I piss away killing myself with them. Get mad at them. Disgusted with them.
2. Big fat rubber band on the wrist...snap it hard(make it hurt)every time you have a craving.
Negative pain training. Your brain thinks Nicotine is a good thing you have to teach it that it is not. Sounds silly but it works.
3. GNC flush kit and lots of water plus a mega man vita pak.
4. Know your smoking triggers and be ready to deal with them.
Mike,
Just my take on this i`ve been around gym`s a bit, an have a total gym machine an all the other stuff including free weights.. I beleive one reason why most of bowflexs an total gyms end up sitting around an becoming a coat rack is cuz they are boring an vary limited. For about same $ or a little more u can get a set from body solid or Dicks that has free weights,power rack(wick makes it safe working out alone, smith machine an high an low cables with adjustable bench all in one unit with 300pd Olympic weight set that`s made to last forever. That gives you the option to use free weights or controlled movements..And the resell value is much better.Thats what i would do if i had it do all over instead of buying all those individual pieces an the total gym. The only thing i use my total gym for is stretching an get up a sweat..If want i`ll look up sum pieces that i would recommend an will pm ya... good luck
This sounds a little odd but it works, if you break ur meals down too 6-7 a day eating a little every 2hrs instead of 1 or 2 big meals a day you will lose about 1-2pds a week. This keeps ur metabolism burning fat an building lean muscle
This sounds a little odd but it works, if you break ur meals down too 6-7 a day eating a little every 2hrs instead of 1 or 2 big meals a day you will lose about 1-2pds a week. This keeps ur metabolism burning fat an building lean muscle.. This is a little trick i do that keeps me motivated is i line up a hunt... treat ur self to elk :thumbsup:
Mike,
Congrats on deciding to get healthy. As others have stated try to get a physical first. Remember to start very slowly with your excercise and build up. Your body needs time to adjust to the new demands you will be placing on it.
Good Luck.
I'll give you a tip that an Air Force fitness trainer out of the AF Acadamy gave me. If you do this, it works trust me. Find your target heart rate for your weight and Age. Get on a treamill 4-3 times a day and keep your heart at that rate for 45 minutes to 1 hour. You will need a HR monitor of some sort. Some of the treadmills have them and some don't. Your first and last 5 minute does not count as you are raising and lowering your HR during those times. You will be at a brisk walk and that is it and you won't be wearing yourself out. Your weight will come off the fastest this way. I've done it before and lost about 25-30 lbs in a month or so. You will have a better time climbing mountains for Elk after you do. Good luck
Uhhh.....if you are at hotels more than home, use the hotel gym.
Problem solved. =0)
QuoteUhhh.....if you are at hotels more than home, use the hotel gym.
Problem solved. =0)
Nice thought but I pay for the hotels I stay at and I stay at the cheap places, not the dives but like Super 8.
No gyms at these places. When the customer is paying I do.
:D
Mike,
I just had my 49th Bday. I started going to the gym about a year and a half ago; same thing, short of breath, gained weight the last few years, etc. Went last fall for a "STRESS/ECHO" and they found three blockages over 90%. Doctor said he "loses" 4-5 guys every year during hunting season. Had bypass surgery October 2, recovery has been steady...fortunately they found the problem before there was any damage to the heart muscle...
I know that the cost of a checkup is a burden, but none of that matters if your heart blows up.
Good Luck! :thumbsup:
Kevin
quitting the cigs: I had to quit drinking my jack and cokes while I was quitting smoking. they just went together to well...;}
AC
QuoteI had to quit drinking my jack and cokes while I was quitting smoking.
:biglaugh: Me too. I'm use to drinking 2-4 bottles of Bud Ice a day and if I'm going to drink liquor it's Jack & Coke.
I quit that two weeks ago.
Can you have a drink now and not go nuts for a cig?
Dear Mike,
having been in the weightlifting business for some time now, i can start of by telling you one thing.
Any fitness-product sold on TV-SHOP is bull****. Period. Trust me on this one.
If you really want to get in shape, the best things you can do is; start running (but start out extremely light, or you will be doing more harm than you will get benefits), and start weightlifting. Preferably in a gym. Now, you being a newbie on this (no offense intended, we all were when we started), you will want to acquire as much knowledge as possible. Join a fitness forum where you can ask questions about your doubts. As far as a program goes, if you tell me what you would like to focus on, i can help you with that if you wish.
Mike, I'm 51 and have been exercising to stay in somewhat decent shape since my late 20's. Like many I take breaks now and then. I get bored with what I'm doing or back off for lack of time etc. I have found that 1 of the best overall fitness machines is a quality elliptical trainer. What I like about it is 30 min a day 3 times a week really does give you a good level of fitness. Its easy on the joints, doesn't take much time and wont bore you. As you start to get in shape you'll find yourself wanting to take it a step further and you can add other forms of exercise to supplement or break things up. For instance I hike nearby trails and started riding my mountain bike again. Summertime I'll start swimming laps.
Last yr I elk hunted for 2 full weeks, it took me until day 14, and the last 15 minutes of the hunt to kill my archery bull. Then the hardest part of the hunt began. Getting him out by myself. My help had all gone home. And he was the largest elk I've ever taken. I chased those elk at 8000'-9500' everyday. You may not be able to simulate the elevation where you live, and neither can I, but I can drive to mountains for a few days and scout. That helps me. My body will take 3 days to start to acclimate.
Hunting from blinds around tanks would be a good option for the first few days, and you might end your hunt right then.
Keep envisioning a big ole bull at full bugle to keep your motivation up. Elk hunting is so much fun, but really heavy work for the do it yourself hunter. Good luck and just start doing it.
By the way I'll be elk hunting again this yr too, only drew a cow tag, a recurve or longbow will be my weapon choice this yr.
You like shooting arros?When going to pull them.Jog to and from the target.Shoot 1 arro at a time.Not only get you in shape.It helps simulating a elevated heart rate as it would be at the shot.I disagree w/ some of the comments above about exercise equiptment .All exercise of any kind is better than NONE.
I have a Total Gym and worked w/ it for a couple years but felt it was limited.I bought a Bowflex 3 years ago and been very pleased.I to am a contractor(masonry)and like you I've become more the thinker than mechanic and need to try to keep myself for the unthinkable when I need to be the mechanic.
First off congratulations on your decisions.I train people everyday for a living.(own/operate my company for 15yrs.) Get a physical!!!! Then, Do yourself a favor and find something that YOU will do consistently. Consistency whether it is walking, lifting, aerobic classes, etc.. Is the key to your success.Proper nutrition will make your gains come faster than ever. Find yourself someone local fitness expert who knows what they are doing to help you. You can always contact me via online, and i will help you all i can. www.maxfitonline.com (http://www.maxfitonline.com) You should also check out craigslist for fitness equipt if you are set on training at home instead of at a facility.
Good for you. I'm 65 and have been going to a gym for 20 years however that still didn't prevent me from a bypass last year. It perhaps kept me alive though and now I feel better than ever.
Some advice.
1. Stick with the no smoking.
2. Walkin is cheap and you can do it anywhere and anytime. Just remember to start slow and build up distance and stamina.
3. Some sort of resistance training will help. I have seen some long rubbers band affairs that have handles on them to do a surprisingly varied workout with and can be hung of doors and door knobs to do different things. You can carry these is a suitcase and do them in a hotel room plus crunches and stretching, etc.
4. Keep the faith and when you drop 10-12 pounds and your pants start getting loose you will feel really great. Also it's good to have a firm feeling in your muscles as opposed to flab.
There may be alot of "home exercise machines" in the classifieds but what you can't see are the number of health club memberships that get used for a month and then not at all. Anything that you do will be an improvement over what your doing now. Even though you have a physical job I'd be very careful with the weights. It's very easy to pull or even tear a muscle that isn't being used all the time. The Total gym will give you a good muscle toning workout. You can do some sort of aerobic training every day. It won't hurt you at all. You need the will power to stay with it. No health club or machine can supply that for you. Good luck.
I am currently retired from personal training but did it for 17 years. Here are my suggestions:
See your doctor first!!!
Start slow and add a little bit every workout."walk before you run".
Don't waste your money on a Total Trainer.
Don't buy anything until you can do some simple calethinics....pushups, pullups, crunches, burpees, etc.
Protect your joints....walking and bicycling are easier on them than running.
When you are ready to progress from the calisthenics to weights go with free weights ie. dumbells, barbell, etc.
Get a trainer to set up a program for you, you will be time and money ahead on this. Not saying you can't do it yourself but you will see more results faster if someone who knows what they are doing gets you going.
I have owned a Bowflex for over 10 years and I still use it. It has held it's quality and I have no regrets about purchasing it. Like others have said, it can get boring though. Turn on the radio, tv, or book on tape to keep things interesting. Also, think about joining the YMCA. The swimming pool is great exercise and it doesn't pound the ol' joints like jogging does. Best of luck to you. I look forward to seeing pictures of your hunting trip. :thumbsup:
Mike,
Congratulations on quitting smoking. That's great. Just remember until the temptation ends, do it one day at a time; forever is too long to think about but today is very manageable.
There are a lot of good suggestions above. I tend to agree with Reddogge - there's nothing cheaper than walking and nothing more portable. If you want more difficulty throw on a back pack and gradually build it up to what you'll carry hunting plus about 25% - then your hunting pack will feel light.
Having had both knees replaced, I'm not a big fan of running; walking or riding a bicycle are both a lot easier on your knees and will help you save them for useful things - like chasing elk.
I think there's a lot of encouragement and a lot of good advice already on here, but I like what swp said a lot.
I travel for work more than I'd like and also wind up in hotels with crappy/nonexistent workout rooms. I finally decided that I'd figure out some exercises that I could do without any equipment. Please PM me if you're interested.
Never take the elevator. :)
At any rate, no matter how much you don't feel like working out at the hotel after a long day, it's worth it. Makes the evening go faster and I feel better driving around the next day. I also tend to sleep better that night.
Good luck with the cancer sticks. Sounds like you're pretty motivated. I think you can win.
Kirk
Mike,
I only read the first page so I hope I am not repeating things. Two things I know work for me...and I have got to get BACK to doing them :saywhat:
1. It is easier for me to work out when I am traveling. Lots of hotels have GOOD gyms in them or partnerships with local fitness centers. Change the hotel you stay at so it fits YOUR needs.
2. In addition to going to the gym when I can, when I am home I will get up every morning EARLY for work and take the dog on a 5 mile walk. We walk as fast as we can and it takes one hour and ten to fifteen minutes.
I agree with the advice to join a gym. My wife used the exercise equipment we have at home, I find it incredibly boring and hate it.
I have been going to a company sponsored gym(free) for almost 20 years, was a long distance runner before that but can't run anymore( bad joints) so I walk.
The great thing about the gym is you strike up friendships and look forward to meting your friends. Most of us are retirees, have similar interests and spend more time BSing than working out. My 45 minute weight and weight machine workout usually takes me about 1 1/2 hour because of the socializing. I walk an outdoor exercise trail through the woods for an hour or so after my weight workout.
The other nice thing about a gym is the scenery at times, kinda' inspires us old guys work out a little harder.
Good for you! I know a guy that cut out white sugar and flour the day he found out he had cancer. 3 years later-the cancer has shrunk. No joke. Th Doc says it looks like not having the white stuff, retarded it. Go figure.
I have a Total Gym. It has done wonders for my shoulder problems. It also increased me draw weight 10#. I would recomend it.
I quit smoking on my 21st birthday. I am 31 now. I chew blue gum(winterfresh, etc.). Lots of it. Strange but works for me.
Katie
My Opinion is This :archer: : Eat Right, Excersize, Die Anyway!! :biglaugh:
If you are away from home alot just walk/run (depending on your fitness level, and the condition of your joints), do pushups, crunches, etc... and try one of those portable pullup bars. You can get a great total body workout just using your bodyweight...Mike
Ditto on all the above advice...
I will mention though that I've been weight training consistently for about a year now and although I am much stronger in the gym, it has not translated into pulling a heavier bow.
For me the only effective way to up the draw-weight is to practice with a heavier bow.
I travel alot and stay in hotels. When I get back I just do not feel like going to the gym. So I bought some of the bands. They fit in the pocket of my suitcase easily and they are alot easier on my shoulders than weights. There are alot of different exercises you can do with them. I also take the stairs.
I'd recommend getting a physical first to ensure that your heart is ok.
I've worked out with weights since I was 18, (47 now) and have been a trainer and member in alot of gyms. Gyms are fine if you can motivate yourself to get there. But, as stated alot of people sign up and quit going after the first 2 mos. You've got to dedicate yourself and stick to it. Last fall, I was in a workout slump and "bit" on an infomerical - P90X. It's been a challenging, butt kicking workout that's gotten me into great shape. And, you do it in your home or hotel room. Basically, you need a DVD player and some space. It's alot of pushups, pullups, and fun cardio. You follow along to the DVD and there's a coach and students doing the same exercises that you do. It's motivational. If you get tired and can't keep up at first (and you will), then you hit "pause", catch your breath and re-start. I do NOT recommend P90X to you though, if you haven't been working out (Your work doesn't count!) at least moderately for some time. It is a very challenging workout. However, go to Beachbody.com and check out "P90/Power 90". It's a more moderate form of the workout that I'm doing.
Whatever, you do...take it slow and steady. If you don't do P90, start by walking every day if you can. Start out walking 1/2 mile and increase it every week or so. Your "lose 50lbs goal" is noble, but is going to be a challenge (especially coupled with stopping smoking). The other factor is diet. You can't workout and eat Big Macs. Traveling and eating correctly is especially challenging. Try to eat "clean" six days and week and allow yourself 1 cheat day where you can eat anything. Most people, myself included can't eat clean 7 days a week for long. "The pizza and wings start talking to us". So 1 time/week, eat that pizza and wings, BUT the next 6 days - clean it up!Good luck and stick to it. Do some form of exercise every day if you can and you'll get into shape.
Kyle
Everything in moderation, including exercise, food, alcohol, sex, hunting, well manybe not hunting.
If I could suggest anything, it would be to get a physical NOW, especially since you are transitioning back to a more physical job. By your own admission, you are out of shape and have been smoking, and I would hate to see anything happen to you. Start slow, especially at work. Keep hydrated, keep yourself as cool as possible when the hot weather hits. If you get tired, REST. It will be hard. Your ego won't want you to do it (and probably your boss either :D ), but you do not want to get a visit from the boys on the ambulance. I am not a doctor, I don't even play one on TV, so please take all this with a grain of salt, and contact a professional if you are really interested in getting into shape. Afterall, we're just strangers on an internet board, who are we to suggest anything :D .
As for working out, especially if you are traveling a good bit, check out some body weight exercises instead of a home gym, at least to start. Walking is great exercise, you will be surprised how much good getting at least 30 minutes of walking a day will do for you. If you are wanting to get ready for a big hunt, you can work your way up to walking with a weighted backpack, just be careful. Again, please start slow, ease back into it. An injury will only delay things.
We have a workout we do, and all it takes is a deck of playing cards. It's also something you do with body weight and can do easily in a hotel room (get a ground floor room :D ). You assign each suit an exercise (or each color if you really want to challenge yourself, so that you do only 2 kinds of exercises instead of 4).
So let's say that hearts are squats, diamonds are pushups, spades are crunches, and clubs are forward lunges. You shuffle the cards, keep them stacked face down. Flip over the top card. Whatever that card is, the suit dictates the exercise, and the number on the card is how many you perform (face cards are 10, aces are 11), so if it is an 8 of diamonds, you do 8 pushups. Wait until you are standing again to flip the next card. Repeat until they are gone. I hope that makes sense, if not let me know.
When you start, maybe draw 13 cards at random and only do them. Build up to doing the whole deck. It is a challenge, and alot harder than it sounds!
Another exercise to consider is the good ole Burpee. I figure if inmates can stay in shape using them, it should work for a guy in a hotel :D Actually, I stole that idea from Mike Rowe of Dirty Jobs haha.
http://www.youtube.com/watch?v=46VoSA-9Xd8
Anyhow, keep us posted on how it is going, and remember, I'm no expert and I can't promise that nothing bad will happen if you try what I said (CYA at it's best :readit: )
Good luck!
Obvious you have a lot of friends here already with great advice above and heartfelt (NPI). Smoking bad-exercise & proper diet good. No machine will work if you don't use it so most just take up room. Start slow after doc's OK & stress quality exercise & measurable results. Keep a log. Walking (fast) routine is low impact and inexpensive. Utilize weights &/or resistance training regularly (3-5 times weekly). One heart. Don't blow it. Good luck, BB
Good for you Mike. Get the best (not most expensive) jogging shoes you can find! I've been a runner since age 13, I'm almost 42 now, still going for an hour at a time, and I'm the first to tell you, don't skimp on shoes.
Ok. I'm 53 and had gotten 35 pounds overweight and went on a recovery plan in August. Still haven't quit the cigs although that's next and absolutely necessary for the mountain hunting.
Eat lean proteins, vegetables, eggs(I eat two every morning as my breakfast), fruit for sweets, nuts if you have to. Forget everything else. Try to keep it to 1200-1500 calories a day while in the weight loss mode.
Start doing situps and pushups and buy a $150 pull up-dip stand at Dicks or some other place.Just get in the habit of doing it first thing in the morning. You will feel better. Whenever you are doing strength resistant exercises never let the tension up by locking your arms or raising up too high on the situps, work to exhaustion. Start working those in. Hike hills whenever you can or just do stuff to move around. You need to lose that weight before you start running, etc.
I lost 25 pounds pretty quick and am now doing about 250 pushups, 250 situps and 100 pullups and 200 dips a day, 5 days a week. This stuff really works your muscles and helps you lose weight, especially at our age. The hiking on hills is the training that will be needed for the mountains. Wear a pack and gradually add weight.
The acclimation to altitude is a variable. You can handle it one time and the next it may hurt you. Best to follow advice and get there early and I believe there are some things you can take to ease the risk. It can kill you.
Good luck and get after it!
P.S. I also have a recumbent exercise bike and ride it up to an hour and a half 3 days a week. A great calorie burner and good overall light workout that puts no stress on yo old body.
I agree with the body weight exercises. I have been doing a workout about 5 days a week that takes about 15 minutes a day and it has really improved my fitness and increased my strength. Before beginning this workout I couldn't even run a full mile. I would just be completely out of breath. A couple of months after doing this program (without running at all in between) and I was able to jog 3 miles - no joke. I also noticed an improvement during hunting season with hanging stands, climbing trees, still hunting, etc. Here is a link to the program. I bought a pdf file online for like $5 at the time, but it has gone up a bit.
http://www.tbkfitness.org/
It includes alot of nutritional stuff (basically the hunter/gather diet - no processed foods. I don't follow the diet very well but it all makes sense. There is a long list of body weight exercises and programs to do. The diagrams are a little silly, but I'm impressed with the results.
This is only exercise routine from the manual that I have done, but it has many others including the deck of cards routine mentioned above. It is very simple and I can't imagine better results for only 15 minutes a day. I don't want to post too much since it's copyrighted, but you do as many reps as you can (I shoot for 50 or 60 of each exercise) and go from one exercise to the next without taking a rest in between. The first couple of times I did it, I thought I was going to die, but it gets easier. I think the deep breathing exercises really improved my lung capacity and cardiovascular fitness as well. I've since substituted handstand push-ups for the jackknife push-ups and mix in pull-ups and dips some days:
1. Jackknife Push-ups
2. Deep Knee Bends OR Lunges
3. Knuckle Push-ups
4. Toe Touches OR Twisting Instep Touches
5. Regular Push-ups
6. Resistance Neck Exercise OR Neck Raises
7. Leg Pulls OR Leg Grasp
8. Deep Breathing Exercises
I also say get a checkup first. I am doing the twelve thousand steps a day program. I spent $15 on a pedometer and got some real decent walking shoes. You wear the meter all day. For me it equals 6miles a day or so. Being retired and in Ca. (good weather) I can keep it up.
My VA doc says lose no more than 2-3 pounds a month. It will stay off better.
Building up your arms can be as simple as doing pushups. When I was younger I wanted to go from 65lbs. to 80lbs. I did pushups each morning and evening for a month along with bow exercises. Good luck and stick with it.
Tom
Chuck Norris started with the Total Gym due to a shoulder injury. He said it saved him from having surgery.
I have a total Gym and love it, I did'nt buy it, the machine was left behind in a house I bought. I am a complete sceptic about things you buy on TV and would never have bought anything from an infomercial, but this worked.
As far as an elk hunt, I think the best thing you can do is swim, before I head out west I do a good bit of swimming and the other guys have a hard time keeping up with me, even though they have been running a lot. I believe that the swimming builds up the lungs and not just your muscles, you'll need that in the thin air. Works for me.
Good luck !
A co-worker let me have use of his totalgym last winter. I have some disc degeneration in my lower neck and was suffering from some nerve damage. It works well for me and alot of the exercises that I did in physical therapy are easily duplicated with this machine. By crossing the cables I can duplicate the same movement as pulling a bow. I do this after practice sessions with my right hand (I'm a lefty) to keep some balance and symetry in my shoulder/neck/back muscles.
versa climber interval training ithurts but it willget you in shape quicker get your 30 gallon gas tank back
good luck mikew - you've got all the odds stacked against you, and a huge task to overcome. best of luck - don't bite off more'n you can chew.
I like to run 2-3 times per week, anywhere from 5-7 miles, around a 9-minute pace. I also try to hit the gym 2-3 times per week, do a 45-minute routine of circuit and weight training.
I am 45 and not quite in the condition I used to be in during my younger days. I bought a Bowflex a few years ago and used it religiously for about 2 months, LOL. Like others have advised, try something that you enjoy and look forward to doing, this is paramount.
For me, running and weight training engage both the body and the mind. Let your body tell you how hard to push. I suggest you strive for a structured routine that will allow you to "add" intensity as you progress.
Thx guys for all the advice. It's given me a lot to think about for sure. I'm going to go get a check up soon. I am going to order the Total Trainer next week sometime. I think it's a piece of equipment I would really use. Turns out a buddy here I work with has one that he hauls around with him to the hotel. I checked it out the other day and really like it. Broke a sweat and got my heart going pretty fast. I've tired to limit myself to veggies,fruits,lean meats and raw nuts..still have to have my milk though. I can't cut that out..cutting bread, potatoes and butter is tuff. Some of my favorite stuff there.
Thank you again for the support,advice & tips.
I'll let ya know how it turns out.
Mike,
I know you are likely overwhelmed by all the responses, but I want to encourage you to for sure get that physical. I am on a cycling team and am surrounded by personal trainers and fitness geeks. I asked them what they recommended and they ALL said have a physical first. This is coming from people who get paid to get people healthy and fit again.
Also, they recommended easing into it. Don't go too hard and get injured, especially with running and lifting. Start with higher repetitions, or walking. Harder stuff will come about 2 weeks later. No need to shock the system at this point. You are taking on a big task with quitting smoking and getting fit. Don't forget to look back at where you are coming from and accept all movement in the right direction as positive progress. Sounds like your diet is on track for success. I wish you well.
Mike,
I know you are likely overwhelmed by all the responses, but I want to encourage you to for sure get that physical. I am on a cycling team and am surrounded by personal trainers and fitness geeks. I asked them what they recommended and they ALL said have a physical first. This is coming from people who get paid to get people healthy and fit again.
Also, they recommended easing into it. Don't go too hard and get injured, especially with running and lifting. Start with higher repetitions, or walking. Harder stuff will come about 2 weeks later. No need to shock the system at this point. You are taking on a big task with quitting smoking and getting fit. Don't forget to look back at where you are coming from and accept all movement in the right direction as positive progress. Sounds like your diet is on track for success. I wish you well.
I am a Deputy Sheriff and with our odd schedule a gym membership isnt feasable. A bunch of us Deputies all use the P90x videos. very good stuff and will kick your butt. Plus most of them you can do in a hotel room if you travel. Good luck!!
As stated before, p90x can be found at Beachbody.com
After you get going for a month try bungee cording a sandbag 30-45# onto a frame pack and walk and hike up a steep trail if you can find them in Texas. 30-60 mins of hiking with that thing on your back will be a lot of bang for your buck and you dont have to get your heart rate too high cause you are walking. Use stairs, elipticals, stair climbers if you cant do it outside.
Randy has good advice. I ladder up to 80-90 lbs as the season drags on, and a little bit of that makes climbing a dream and packing 60-70 lbs of meat far easier. There's a lot more that you can do with sandbags, a climbing rope, big tires, etc. that works great and costs little. Check out Ross Enamait's site for fighters and his books. The emphasis is on bodyweight exercises you can do anywhere and simple training tools, such as the sandbag. Highly recommended. If you can't find a steep trail, go to a stadium or tall building's staircase. There is no way to substitute for climbing and descending steep angles. It trains both your large muscles and the smaller stabilizers, which are more important than most give credit to.