Getting Fit on the Gray Side

[BrandonKea]

As I sit here on my butt at my job (where I sit for 12 hours, doing next to nothing) while drinking my high-in-sugar energy drink, I've decided it's finally (no, seriously) time to get in shape. Since my steady decline of fitness from my peak in April, 2004, I've been getting less and less in shape and more and more into A shape.

I hate being out of shape and at the same time I'm told I need to be a role model to Cadets. And actually, I wish NHQ would do a little more the help Senior stay in shape (maybe work on a corporate rate for Weight Watchers or something). As I said, I'd like to be a better role model for Cadets, and at the same time, not be a total useless blob. Thoughts?

[IceNine]

I'd participate if NHQ worked out a rate with the Y or Golds or something.

I can't run (hip trouble) but some laps in a pool I wouldn't mind.

[BrandonKea]

I'd participate if NHQ worked out a rate with the Y or Golds or something.

I can't run (hip trouble) but some laps in a pool I wouldn't mind.

I was lucky to get into 24 Hour Fitness under my previous employer's rate. Still outrageously high.

[Eclipse]

As I said, I'd like to be a better role model for Cadets, and at the same time, not be a total useless blob. Thoughts?

Eat less calories than you burn each day.

Eliminate the energy drink from your diet.

Stop playing video games.

Go outside.

[Stonewall]

One thing that helps me is that I am required to maintain a certain level of fitness and weight.  Being in the Air National Guard, I have to take annual PT tests, weigh-ins and physical screenings.  For me to be promoted, allowed to reenlist, or go to schools, I have to be within the regs.  Some are naturally thin and can eat what they want with little to no exercise; I am not one of those people.

But it really is quite simple and you only have to do 2 things:

1.  Watch what and how much you eat.

2.  Be physically active.

Nutrition is critical.  You won't lose weight eating fast food, fried foods, or foods that are high in sugar.  This is the toughest part for me as I love to eat.  Not always because I'm hungry, but because enjoy food.  So it takes a major effort to not finish my plate or to fight the urge to eat crap.  You can cut a good amount of weight just by cutting out sodas (all sodas, even diet).

Exercise doesn't mean lifting weights.  It means cardio.  It means moving your entire body for at least 30 to 45 minutes, maybe more.  If you can't run, walk.  If you can, throw yourself on an eliptical machine. 

Once in my life, 1998 to be exact, I went through a year of depression after a deployment and break up from a fiance.  I gained almost 40 lbs in a year.  When I began the reversal of this phase, I had to start by simply walking because I couldn't run.  Inside a month I was slogging (slow jog), then jogging, then running up to 5 miles a day.  The other major factor was my diet.  I ate Healthy Choice meals, Lean Cuisine, Stouffers, etc.  Did you know you can eat 4 Healthy Choice meals and still be better off than a #1 meal from McDonalds?

The fact is, it really isn't hard.  It's just hard to get started and even harder to maintain.  Don't think I'm some running mad man.  I ran 3 miles Sunday, Monday and today (Wednesday).  I sometimes struggle, but after the fact, I'm happy scrappy that I endured the frustration, discomfort, sweat, heat and boredom.  But I burned approximately 500 calories.  That's still not a #1 meal from McDonalds.  See how hard it is?  I would have to run 5 miles to burn off a #1 meal.  So instead of running it off, I just refrain from eating it.

Don't get me wrong, I eat crap on occasion.  I'm not eating fruit and yogurt for lunch and grilled chicken and carrots for dinner.  I still eat more than I should, but at least I'm running some of it off.  I'd drop 15 more pounds if I ate better, but like I said, I enjoy eating too much.  So in essance, I run so I can eat.

[Stonewall]

Eat less calories than you burn each day.

Eliminate the energy drink from your diet.

Stop playing video games.

Go outside.

Seriously, lay off the internet, TV and video games and you'll probably drop 10 lbs.  Lay off the energy drinks and you'll lose another 10 lbs.

[Spike]

Soda, (unless diet....and then only in moderation) sweetened fruit juices.  Star away from "fatty kakes"  (all those prepackaged slimy delicious treats) as well!

My advice.....and the best advice from a person formerly from retail......only buy things that are on the inside walls of a grocery store/ supermarket.  Everything bad for a person to eat is in the middle isles of all stores.  Check it out the next time you go shopping!

[BrandonKea]

I've been tempted a few times to just bring my CamelBak to work and sip off that all day. I can usually drink 3L of water from a CamelBak in like 2 hours and not even realize it if I've just got it right there and I'm always sipping on it.

[NEBoom]

A while back a number of us on here were on Tranieo (http://www.traineo.com/).  Tedda set up a group ("Donut eating S'Members" or something like that).  It was fun while it lasted and I found it helpful to know some CAP friends were watching.  Kept me motivated and honest with myself.  Sort pf a positive Peer Pressure kind of deal.

I set the goal of getting legal to wear the AF style uniforms again.  Made it, bought the uni's, then promptly gained back about 10 lbs.  So now the uni's hang in the closet gathering dust... 

Haven't checked in there in a while so I'm not sure if the group still exists.  I would be interested in jumping in again if others will be there.

[BrandonKea]

That's one of my end goals. The Blueberry Uniform doesn't do much for me, and I miss my BDU's.

I'd be interested in that too, anyone know anymore details on that?

[Stonewall]

In the last 45 minutes you could have gone on a walk and burned several hundred calories.

[BrandonKea]

In the last 45 minutes you could have gone on a walk and burned several hundred calories.

Sadly, I'm stuck at my desk for the next 8 hours...

[Stonewall]

Well then when you get off in 8 hours don't stop by anywhere and get a big breakfast.  Instead, go home and walk for 45 minutes and drink a bottle of water. 

[majdomke]

In the last year I have lost 70lbs in an effort to get back into blues... here's how I succeeded:

No more sugar - switched to Splenda... it took time to get used to the taste so I gradually substituted it until I no longer needed sugar.
No caffeine - switch to decaf... again I had to slowly do this one because the headaches were fierce. Plus, caffeine dehydrates you.
Basically for liquids I do a decaf coffee in the morning with splenda added. Then either water or crystal light the rest of the day. 64 ozs minimum and watch out for some of the crystal lights that contain caffeine. 97-99% caffeine free is ok, but some of them are loaded because they are intended for energy.
Second, cut back on portion sizes... eat the proteins first, then vegs and fruits. Wait as long as possible, one hour min, before drinking anything. That protein in your gut will send the signal to your brain that your full. Drink too soon afterwards or during and you are just flushing it down and making room for more. Salads are best after the meal and not before because they help clean you out.
Finally, do some type of exercise every day such as walking. Walk, run, jog, bike... something to get your body moving and burning calories...
And... use "NO" all the time when your brain is begging you for the junk... I say this to myself all the time when I see something I'd like to eat, like the chocolate filled croissants they proudly display at the coffee stand. Mental will power is the key to it all... if you can't keep yourself focused and purpose driven, you are only driven to fail in the end. As a last resort, consider weight loss surgery.

Hope this helps...

[NEBoom]

In the last 45 minutes you could have gone on a walk and burned several hundred calories.

I was surprised how well walking works for me.  I happen to hate running, but I can walk a much improved distance these days and I enjoy it.  The only down side is to get the distance you need takes longer (obviously since you're walking instead of running) so you have to budget your time.

Also be sure to walk at a brisk pace (the quickest pace you can maintain) and try to keep the same pace through the whole walk.  Silly as it sounds I sometimes sing/recite old Jodies I learned back in the service and WIWAC to myself.  Keeps me from slowing down.  Remembering the drum cadence from my Drum and Bugle corps/Marching Band days is good too, but that's stretching the memory cells quite a bit.  Anyway, the point is to get some rhythm going in your head so you keep the pace, and give yourself something to think about.

Also work at increasing your distance.  At first you'll be slow and not be able to go far, but in a month or so you can start "pushing the envelope" by increasing both your pace and distance.

This is a great time of the year to get started, we'll have temperate weather around these parts for the next several months.  Winter brings its own challenges, but that's another subject! 

(Brandon, PM sent...)

[BrandonKea]

Well then when you get off in 8 hours don't stop by anywhere and get a big breakfast.  Instead, go home and walk for 45 minutes and drink a bottle of water.

[darn] UK, how do you know about my secret love affair with the McDonald's Breakfast Burrito!!

Actually, I would very much enjoy walking at 0600, it's much nicer out, and I imagine the hobo population near my apartment will be less likely to shank me that early :-)

[Stonewall]

[darn] UK, how do you know about my secret love affair with the McDonald's Breakfast Burrito!!

I worked midnights (2100 - 0700) as a cop for 2 years.  I was one of the few people that went straight home and slept.  Everyone else seemed to go eat a big breakfast, stay up for a few hours, then go to sleep.  I was unconscious and dreaming by 0730 as I lived only 5 minutes from work.  I'd wake up at 1430, eat a healthy type energy/granola bar with a small glass of 1% milk, then spend an hour in the gym.

You are killing yourself with that morning stop at McDonalds.

Watch this movie: http://www.hulu.com/watch/63283/super-size-me

One part that stuck with me is when they compared smoking and obesity, and how it has become socially acceptable to heckle smokers. They asked when would it become socially acceptable to heckle fat people eating at McDonald's etc.

I just checked the McDonald's Nutrition guide.  I don't know which breakfast burrito you get, but you're looking at approximately 600 calories and 30+ grams of fat just for the burrito.  Do you eat more than one?  What about hashbrowns?  Add another 150 calories and 14 grams of fat.  Do you drink a coke?  Coffee?

With the fact that you spend 12 hours a day sitting your butt and not doing any sort of continuous exercise (walking to the fridge doesn't cut it), you are KILLING YOURSELF.  You have the potential to make healthcare costs rise due to your lifestyle.

Your breakfast alone accounts for at least 1/2 of the calories you should be consuming in a day.  My guess is you consume at least 3000 calories a day.  My uneducated guess is that you need to cut 1000 calories from your diet and add 45 minutes of exercise, if not 60.  And like I said in my first post, this doesn't mean going to a gym and staring at weights.  Your ass needs to be on a cardio machine.  If nothing else, walk!!!!  WALK!!!

Audio books are great to walk to.  You can get lost in them and suddenly you've walked 2 hours.  And like NEBoom said, walk briskly; at a quicker than normal pace.

[BrandonKea]

I've been cutting the fast food out, but I suppose the best way to do that is to just cut it out completely.

I'll admit I've fallen victim to a lazy lifestyle. The reason I'm turning it around; I can feel it killing me. I never used to get out of breath walking up a set of stairs; now, it winds me to even think about it.

I saw Super Size Me when it came out, obviously I need to re-watch it.

And I'm sure I'm not the only one in this boat, but obviously, it's not a boat I want to be on anymore. This is something I've struggled with since I was about 12, and I think 10 years of being fat is too long.

[Stonewall]

And I'm sure I'm not the only one in this boat...

No, you're not.  And don't think I'm the authority or that I'm some PT stud with a 32" waist.  Like I said, I have my own battles with weight, but I try very hard to win the battle, mostly through exercise.

I have no choice but to meet AF weight standards as I am in the Guard.  I love the motivation to keep it up because if I didn't, I'd be out of the military.  I am in San Antonio, TX right now and learned that it's the 10th most overweight city in America and it shows.  Me and some AF buddies went to a Chinese buffet the other day (yeah, really helps with weight loss) and I was almost disgusted by the number of obese people stuffing their fat faces.  Worse, I witnessed obese parents contributing to the obesity of their children, who they are supposed to love, protect and instill a healthy lifestyle.  Instead, this chubby 10 year old was inhaling fried crap, icecream, donuts, pizza and everything else he could shove in his pie hole.  Naturally, of course, mom and dad were doing the same thing.

Even at a Chinese buffet I did my best to eat somewhat decent.  I had sushi, grilled chicken, lots of veggies and some peel & eat shrimp.  Lots of it still cooked in butter and I'm sure I consumed as many as 1000 calories, but I had about 200 calories for breakfast, 600 for lunch (total, drink included) and then the buffet for dinner.  Oh yeah, I burned in excess of 500 calories during my 3 mile run that day.  Some days I let myself indulge in things like a Chinese buffet.  You can do that on occasion when 90% of the time you're doing the right thing.

[BrandonKea]

I guess my problem is maintaining motivation. I just need to stay on myself about that.