Hi Guys, Looking For Tips - 2010 Routine.

Just by simply changing your diet will net you close to if not more than 20lbs pretty quickly.

Start there and add in cardio/weights 3 days a week, or more if you have the time. While you're traveling, utilize the gym at the hotel if there is one. If not go for a 30min-1hour walk/run outside somewhere nearby. If its big enough, walk the stairs for a great workout.

 

Walking really doesn't burn much fat at all. Not unless you do it for 4 hours or something crazy. If your knees can handle it, do running or biking. Even at hotels, 15 minutes on a stationary bike (at a fast pace, not cruising) will do a lot more for you.

I recommend the stairs in hotels, or the gym, or a little routine you can do in your room. If you do the stairs thing, make sure you warm up for a good minute or two first, or you will end up with an injury like a torn meniscus. Stretch out (feet, legs -- side, front and back, groin, core, chest and back, arms, neck) and raise your heartbeat and break a light sweat with something like jumping jacks, touching knees to elbows, pushups, etc. Then go for it.

Running burns a lot of fat very quickly. If you are consistent, you should lose 2 pounds a week no problem. It also makes you hungry. Eat lots of salads and protein, snack on non-sugary fruits, drink plenty of water, and don't give in to the cravings with junk food. You can run just twice a week and do weights the rest of the time.

See if a nationwide chain has locations in the places where you travel to. If you choose your hotels close to their locations, access to fitness equipment won't be an issue, and you can join in basketball games that will make you lose weight without you even realizing it...if you enjoy team sports like I do, that is! On the weekends, when you are home, make a commitment to play a team sport or go to the gym or go for a run or bike ride at least once per weekend. Before you know it, you will end up doing even more. Fitness, adn the sense of well-being and happiness you radiate, is addictive.

24-hour memberships are cheap, especially with corporate discounts. They also give 7- and 14-day passes.

Keep us posted on your progress.

 

Get some tubing and exercise right in your hotel.

 

I've always preferred walking over running. Just did a one hour walk today on the treadmill at a 10 degree incline at 4.2mph...heart rate was between 165-170 pretty much the entire time...

I'd say don't focus on burning fat during your activity. Keep in mind that resting skeletal muscle burns fat. The more muscle you have, the more fat you will burn while at rest. I'd do cardio (walking) like I do, but it doesn't have to be as long a time (1 hour is a lot). Eat right as well and you should lose 20lbs. If you don't have access to weights in the hotel, just do as many pushups as you can. Good luck. I gained 10 lbs over the last few weeks (zero exercise and tons of eating). I should lose it within a couple months pretty easily as long as I stick to my routine.

Edit: Don't overdo walking on an incline as you can get shin splints (especially if you're flat footed).

 

That's great. I love the meal plan.

Be careful not to overdo the exercise or you will get hurt/burnt out. Maybe mix in some weights with all that cardio?

 

Congrats! Keep it up!

 

Way to go! Keep it up!

 

Nice, but if you feel more lethargic or exhausted then increase the calories. For intense activity, you are not getting enough calories. I would ingest them in the form of vegetables and protein, though, not carbs.

Don't worry about weight numbers as much as about lean body mass percentage, and the overall feeling of well-being. Your body will find the equilibrium weight it needs to be at, for a given level of exercise and nutrition. It's not a numbers game, unless you can manage ALL the numbers involved, and nobody has so far.

 

Awesome progress. I remember going on a 1,500 calorie diet. I lasted maybe a week. Now, breakfast alone is 1,500 calories haha.

Keep up the good work!

 

I've never counted... but there was 2 days where I'm sure i was under 1000, and I felt like crap because I didn't turn down the intensity.

Breakfast for me is usually about 600-800 if I were to estimate.

 

Keep it up! It really is amazing how much better you feel throughout the day (right when you wake up, too) when you eat right and exercise.

I'm not a calorie counter and just eat what I feel is "right," but spread out over a few meals. My breakfast is 6 egg whites, two slices of multi grain bread with peanut butter, multivitamin, and water. I'd guess it's 350 calories.

Drink lots of water and keep it up!

 

I lost 17lbs and 2 inches off my waist cleaning out my Dad's basement. Also 2 weeks of back pain. Regular excercise walking or on a bike is better.

 

eat under 2k calories a day, you will lose about 1.5 to 2lbs a week, do this as a habit in your life, you can cheat some days, with booze, but just make your life less calories in general.. 2k a day or so.. and you will get down to a good weight in a few months.. lose about 8 lbs a month at most

 

It's time to change your goals from specific numbers for your weight to things like ability to run x miles in y minutes, do 60 air squats in 1 minute with good form, ride a bike for 12 miles at 18 mph sustained, etc.

 

I simply did this to lose 60 lbs in 60 days:

I ate the same old krap, but HALF of it, and nothing after 7pm.
No soda pop at all.

And I walked about 30 minutes a day. Do something to get your heart rate up. It doesn't have to be walking, I just did what I could to get my rate up about 30 min total a day, it can be 3x10 or 4x8, whatever it takes to break a sweat, but you don't need to be sweating like a pig..

When you are walking, it is usually during your 'down time', and what do you usually do during 'down time' ? You eat. Because you think you need to. But if you are walking, you are not eating. Figure out what time you are usually eating junk krap, and be sure to be doing something else in that time period so you don't think of it.

This is what worked for me, nothing difficult about it.

 

Originally you wanted to lose 20 lbs. Now that you have achieved it, and more, you want to lose ten more? Why?

Hope you are not slipping into weight obsession or something. Remember to keep checking that you feel healthy and energized at all times. Your exercise level seems ok, just be sure you fuel your body for the level of exertion you subject it to. Remember, as you gain muscle, you will burn more energy even at rest...eat accordingly, and live a healthy, balanced lifestyle.

Man wasn't designed for triathlons...don't look to that level of fitness/capability as the ideal.

 

Your body will reach an equilibrium with the fuel you give it, the fuel stores it can utilize, and the exertion you subject it to. If you are continuing to lose weight steadily, you are not at the equilibrium point yet, which is fine as long as you maintain a healthy perspective.

I have a lot of fun with fitness now that I no longer worry about weight or being able to complete x reps or run y miles. I just play a lot of sports, do a lot of martial arts, lift heavy things, and do explosive, plyometric type of exercises when I feel like having an intense workout.
Try focusing on core strength and rapid fire movements, if you want to get stronger, faster.