"Ummina Get in Shape!"

[DGS49]

In this season of New Year's resolutions and such, one sees a lot of people heading out to gyms and other venues with the intention of "getting in shape." One also sees more than the usual raft of commercials selling treadmills, sophisticated stationary bikes, and other fitness gadgets, as well as products and programs intended to help you lose weight. All of them, whether they say it or not, are purportedly intended to get you "in shape."

But how many people ask what that expression truly means? Speaking rationally, being "in shape" would include a number of things:

• Having appropriate body mass for your height,
• being strong (relative to your lifestyle),
• being flexible, and
• having a bit of endurance.

A diet alone won't do it. Lifting weights (or its equivalent with machines) alone will not do it. Yoga - or even pilates - alone will not do it, and distance running definitely won't do it.

Fortunately, it can be done without spending a lot of time or money, if you know what you are doing. Going on a diet costs nothing, and a 30-minute routine that includes stretching, lifting, and some interval training - done two or three times a week - is all that is necessary to get into good physical condition.

And it's worth saying that the old "Aerobics" formula developed by Dr. Kenneth Cooper can actually be harmful to your heart. His rule was, 20 minutes of moderately intense exercise (typically jogging), three times a week, is the key to fitness. TOTAL NONSENSE! It doesn't build strength, it does nothing for flexibility, it is only minimally effective for losing weight, and there are no studies indicating it benefits heart health. Interval training is best for the heart. The best sports for heart health are the ones where you exert yourself intensely for short bursts, followed by a rest period - tennis, for example.

Professional athletes who are trying to get in shape or stay in shape almost ALL use interval training as their main tool.

So if you are on a treadmill or a stationary bike, don't just set the level and do it for twenty minutes or half an hour. Do "hill" or speed training intervals for 15 or 20 minutes and you will be much better off.

Just my opinion.

 

[Natural Citizen]

As far as building muscle mass, I'd say about 70% of it is eating. And that's the hard part.

But you're talking about just generally working out for overall good health fitness, I guess.

 

[MarathonMike]

The biggest health problem in America that is fixable if obesity. If you are fat, You don't need to spend thousands of dollars on a gym membership or fancy equipment. It almost always comes down to personal decisions on what you eat and drink and how much. There's nothing more ridiculous than a person who is a hundred pounds or more overweight joining a gym or an exercise class without changing dietary habits. That person didn't get that big because of lack of exercise, it was mainly about what they were consuming and how much. So if you start exercising AND fix your diet, that's great. But if you just do one, fix the diet.

 

[Unkotare]

As far as building muscle mass, I'd say about 70% of it is eating. And that's the hard part.

But you're talking about just generally working out for overall good health fitness, I guess.

Wow, eating for 70% of your life sounds great. Not sure that would be the best way to lose weight though.

 

[The Duke]

Wow, eating for 70% of your life sounds great. Not sure that would be the best way to lose weight though.

I don't think jogging around the block wearing a Hefty bag is, either.

 

[BlackSand]

​

In this season of New Year's resolutions and such, one sees a lot of people heading out to gyms and other venues with the intention of "getting in shape." One also sees more than the usual raft of commercials selling treadmills, sophisticated stationary bikes, and other fitness gadgets, as well as products and programs intended to help you lose weight. All of them, whether they say it or not, are purportedly intended to get you "in shape."

But how many people ask what that expression truly means? Speaking rationally, being "in shape" would include a number of things:

• Having appropriate body mass for your height,
• being strong (relative to your lifestyle),
• being flexible, and
• having a bit of endurance.

A diet alone won't do it. Lifting weights (or its equivalent with machines) alone will not do it. Yoga - or even pilates - alone will not do it, and distance running definitely won't do it.

Fortunately, it can be done without spending a lot of time or money, if you know what you are doing. Going on a diet costs nothing, and a 30-minute routine that includes stretching, lifting, and some interval training - done two or three times a week - is all that is necessary to get into good physical condition.

And it's worth saying that the old "Aerobics" formula developed by Dr. Kenneth Cooper can actually be harmful to your heart. His rule was, 20 minutes of moderately intense exercise (typically jogging), three times a week, is the key to fitness. TOTAL NONSENSE! It doesn't build strength, it does nothing for flexibility, it is only minimally effective for losing weight, and there are no studies indicating it benefits heart health. Interval training is best for the heart. The best sports for heart health are the ones where you exert yourself intensely for short bursts, followed by a rest period - tennis, for example.

Professional athletes who are trying to get in shape or stay in shape almost ALL use interval training as their main tool.

So if you are on a treadmill or a stationary bike, don't just set the level and do it for twenty minutes or half an hour. Do "hill" or speed training intervals for 15 or 20 minutes and you will be much better off.

Just my opinion.

.

The crash will come ... Get past it.

What destroys most people's attempts to address fitness issues ... And engage in prolonged fitness initiatives ... Is the crash.
It's not immediate ... It will happen somewhere between 4-8 weeks into your new routine.

When you first start working out ... Or attempt a new fitness routine ... You'll get tired, but you'll feel better.
You may get sore ... You may get winded ... You may get bored ... But you will get pumped up.

As you advance ... Your body will start to make changes in your metabolism.
How your muscles work ... How your heart manages the tasks at hand ... Changes in your physiology.
These will be things your body is not used to ... And after a while ... You may even start feeling worse after you work out.

That's the crash ... It won't last long ... You'll get past if you keep going ... Things will work themselves out.
But ... There will more than likely be a time when it will be hard for you ... You won't want to go to the gym or whatever.

Just get past it ... It's normal ... And it is usually what causes the New Year's Resolution folks to quit ...
Right around the middle of February or the beginning of March.

.​

 

[Unkotare]

As far as building muscle mass, I'd say about 70% of it is eating. And that's the hard part.

But you're talking about just generally working out for overall good health fitness, I guess.

Re-enroll in high school, join my wrestling team, and I guarantee you will lose weight, improve conditioning, and gain invaluable skills. You might break several bones and/or get a few concussions though.

 

[Unkotare]

I don't think jogging around the block wearing a Hefty bag is, either.

If the Hefty bag is full of 100lbs of rocks it would be.

 

[The Duke]

If the Hefty bag is full of 100lbs of rocks it would be.

Yeah, but when you're wearing it to lose water weight to make weight..that's not healthy.

PS: Nobody's "running" with 100 lbs of extra weight.

 

[Unkotare]

....

PS: Nobody's "running" with 100 lbs of extra weight.

Guess again.

 

[The Duke]

Guess again.

Losing water weight is not healthy.

 

[BlackSand]

In this season of New Year's resolutions and such, one sees a lot of people heading out to gyms and other venues with the intention of "getting in shape."

.

It's Not a Prison Sentence

There are many things People do wrong that completely tank their ability to achieve New Year's Resolutions.
When it comes to Fitness or Diet ... You need to keep a few things in mind ... And do a little research if necessary.

First and Foremost ... You are more than likely talking about a Lifestyle Change ... If you want it to be successful ...
It's important to remember ... It's not a Prison Sentence ... Do not lock yourself up and deprive yourself of everything.

Be reasonable ... Set realistic expectations ... Don't try to climb Mount Everest at first and expect you will make it.
You probably have family ... They have their own routines ... They are going to want to eat too ... And not just rabbit food.
It may take you as much as a year or two ... To figure out exactly how all this is going to work ... And if you don't do it correctly ...
Don't learn things along the way ... Then you will just be setting yourself up for failure.

It is all possible ... Make a plan ... And with the understanding that your plan is going to change ... As you learn more.

Some points you might want to think about ... Changes in your diet can be good ... Changes in your exercise routine can be good ...
Too many changes ... Applied at the same time ... Will put a greater burden on you ... And your family if applicable.
If you pull yourself in too many directions ... It's not going to work very well.

Small changes ... And smaller bites at the apple ... Ease into it ... With a real commitment.
If you don't want to spend your time going backwards and forwards ... Don't try running uphill all the time.
Eat a piece of cake every now and again ... Let your body rest and adjust ... Keep your mind clear and on the end goal ...
Don't drive your family nuts or expect them to embrace your initiatives ... Just don't abuse the space you give yourself to make things fit.

You are attempting a Lifestyle Change ... So you can better enjoy your life.
Not so you can punish yourself ... Or forget what the joy of living is all about.

You'll get there ... You can do it ... Take it easy.
There's a right way and a wrong way to do everything ... Do it the right way.

.​

 

[BlackSand]

.

Don't Chase the Scale

Let's take a moment to talk about the Psychological Battle someone agrees to ... When they take on a Lifestyle Change.
Like a New Year's Resolution ... A fitness goal ... Or changes in diet ... It's not all "in the dirt" ... And a good bit of it will go down in your head.

Discipline and Commitment ... The demands you put on yourself ...
If you don't have it ... You are going to have to learn it, or you will fail.

Along the way there are many things that will try to knock you out of the race ... Momentum can be cruel ...
Throw you too hard against a wall ... Or drag you to bottom of the sea ... Keep an eye on where you are at ... Mentally ... Balance is key.

We already talked about the crash ... That's the physical side ... But there is also another Shark to look out for at that time ... And it's swimming in your head.
There's going to be "The New" ... All that stuff you promised yourself when you stepped off ... Bright and shiny ... New and inviting.
The New is going to wear off ... And you are going to meet The Grind.

The Grind isn't like the New ... It's not bright and shiny ... It's your routine, rain or shine ... Were you really serious ...
If you slip ... You may just keep slipping ... You'll be done, and that shark will eat you.

Another battle in your head when you change your diet or fitness routine ... That you want to avoid ... Is Chasing the Scale.
That Battle is seductive ... It's like Pavlov's dog ... Can give you a reward just climbing on it and reading numbers.
Problem is ... In the second part of Pavlov's experiment ... The dog didn't get a reward when the bell rang.

Stripping down butt naked ... Just to lose a little weight ... And climbing on that scale every day ... Will eventually hinder your chances of success.
You want the reward ... But as you progress ... You will find times when you don't get it ...
That can make you start doing other things that we have already discussed ... Or it can simply make you wonder if it is all worthwhile.

Once you get to the Grind ... The New is gone ... It's time to live the life you are shooting for ... Don't chase the scale and the reward it gives.
Once ... Maybe twice a week ... Never the same day ... Just to keep your routine from making any differences ...
And you will get a better picture ... And more reliable as well as beneficial results.

Then ... If you are not getting the reward ... Still using reason ... Make a few small changes ... And troop on ...

.​

 

[buttercup]

The biggest health problem in America that is fixable if obesity. If you are fat, You don't need to spend thousands of dollars on a gym membership or fancy equipment. It almost always comes down to personal decisions on what you eat and drink and how much. There's nothing more ridiculous than a person who is a hundred pounds or more overweight joining a gym or an exercise class without changing dietary habits. That person didn't get that big because of lack of exercise, it was mainly about what they were consuming and how much. So if you start exercising AND fix your diet, that's great. But if you just do one, fix the diet.

Yep. And unless they realize that their dietary habits (usually the S.A.D) is a big part of the problem, if not the biggest…they'll likely gain back any weight they lost, and the unseen health issues will still be there. And when it comes to certain diseases or conditions...atherosclerosis, for example… they take time to develop but eventually 'the chickens come home to roost.' And by that I mean a heart attack, stroke, etc. So yeah, fix the diet first.

 

[Natural Citizen]

Wow, eating for 70% of your life sounds great. Not sure that would be the best way to lose weight though.

I didn't see where OP mentioned anything about losing weight, aside from a casual acknowledgement.

And who said anything about eating 70% of your life?

I was talking about bulking specifically. Which is a single process, much like cutting.

Just stop, man.

 

[marvin martian]

In this season of New Year's resolutions and such, one sees a lot of people heading out to gyms and other venues with the intention of "getting in shape." One also sees more than the usual raft of commercials selling treadmills, sophisticated stationary bikes, and other fitness gadgets, as well as products and programs intended to help you lose weight. All of them, whether they say it or not, are purportedly intended to get you "in shape."

But how many people ask what that expression truly means? Speaking rationally, being "in shape" would include a number of things:

• Having appropriate body mass for your height,
• being strong (relative to your lifestyle),
• being flexible, and
• having a bit of endurance.

A diet alone won't do it. Lifting weights (or its equivalent with machines) alone will not do it. Yoga - or even pilates - alone will not do it, and distance running definitely won't do it.

Fortunately, it can be done without spending a lot of time or money, if you know what you are doing. Going on a diet costs nothing, and a 30-minute routine that includes stretching, lifting, and some interval training - done two or three times a week - is all that is necessary to get into good physical condition.

And it's worth saying that the old "Aerobics" formula developed by Dr. Kenneth Cooper can actually be harmful to your heart. His rule was, 20 minutes of moderately intense exercise (typically jogging), three times a week, is the key to fitness. TOTAL NONSENSE! It doesn't build strength, it does nothing for flexibility, it is only minimally effective for losing weight, and there are no studies indicating it benefits heart health. Interval training is best for the heart. The best sports for heart health are the ones where you exert yourself intensely for short bursts, followed by a rest period - tennis, for example.

Professional athletes who are trying to get in shape or stay in shape almost ALL use interval training as their main tool.

So if you are on a treadmill or a stationary bike, don't just set the level and do it for twenty minutes or half an hour. Do "hill" or speed training intervals for 15 or 20 minutes and you will be much better off.

Just my opinion.

I've gotten the most fitness benefit out of kickboxing, which I do 3x a week. Plus one day of weight training per week, and one 4-5 mile hike per week (either trail or urban). That formula has worked for me, and when I add up the time, it's barely 6 hours a week. Not a huge commitment.

 

[BlackSand]

.

10,000 Steps

That's it folks ... The American Heart Association recommends 10,000 steps a day.
If you are wondering ... Depending on your height and stride ... That's roughly 5 miles a day.
The good part ... Where there are better ways to get it ... It really doesn't matter how you get it.

You can get it walking around a track ... Or chasing a two-year-old around the house.
You can get it on a treadmill ... Or you can park a little farther away from the door at the Grocery Store.

If it all possible ... Try to get some ... And if you can, at least 250 steps every hour ...
Someone mentioned intervals earlier and they do make a difference.

Get to it ... It's not that hard ...

.​

 

[Unkotare]

I didn't see where OP mentioned anything about losing weight, aside from a casual acknowledgement.

And who said anything about eating 70% of your life?

I was talking about bulking specifically. Which is a single process, much like cutting.

Just stop, man.

Lighten up, Francis.

 

[Unkotare]

Losing water weight is not healthy.

 

[braalian]

Losing water weight is not healthy.

Sure it is, in many cases where one has edema. Many, if not most, Americans eat way to much sodium and have excess water weight