becoming physically fit
January 30, 2005 8:16 AM Subscribe
How to go from slug to stud?
I've been out of shape most of my life, but for a career choice that I'm considering, I'd need to demonstrate that I'm physically fit. Are there some good books that would help? Recommended excercises? Should I definitely join a gym? Right now I'm leaning towards lots of stationary bike work, and maybe some weight lifting, then eventually fast walking/running.
I've been out of shape most of my life, but for a career choice that I'm considering, I'd need to demonstrate that I'm physically fit. Are there some good books that would help? Recommended excercises? Should I definitely join a gym? Right now I'm leaning towards lots of stationary bike work, and maybe some weight lifting, then eventually fast walking/running.
One of my friends lost a lot around 100 pounds and toned himself up using the Body for Life plan. I have the book too, but I'm really lazy and keep putting it off. But the plan is pretty reasonable - six small meals a day with half carbs/half protein, plus a few servings of veggies a day. For workouts, it requires 3 days with a 20 minute weight training session (alternating between upper and lower body) and three 20 minute aerobic sessions. One day a week you can eat whatever you want and skip the workout. Most of the information in the book is also on the body for life website.
posted by sophie at 8:42 AM on January 30, 2005
posted by sophie at 8:42 AM on January 30, 2005
I second getting a trainer, the monetary incentive in that you spent so much money is very motivating. I happened to get a fantastic guy named Giles who has helped me lose 25 pds and put on tons of muscle (comparitavally). The key is to build up a habit of going, and if you can find a group thing that works for you, try that once a week. For me it was kickboxing
posted by madmanz123 at 8:50 AM on January 30, 2005
posted by madmanz123 at 8:50 AM on January 30, 2005
I say join a gym--my gym gave me a free appointment with a personal trainer. I also have the Body for Life book, and it is pretty good. I'm not following the plan exactly, but the basic idea is that you have to life weights and do cardio at the same time, since muscle mass burns more calories.
There are a ton of questions on AskMe about this, you should google the archives.
posted by josh at 8:51 AM on January 30, 2005
There are a ton of questions on AskMe about this, you should google the archives.
posted by josh at 8:51 AM on January 30, 2005
Sometimes it isn't necessary to have a trainer at the gym. At the gym that I belong to, the trainers are quite useless. It depends on where you go. Even more important is to find a training regimen and that might require a few sessions with a trainer, but after that you can be on your own.
If you are set on using a trainer, when you are choosing a gym, make sure you have a chance to sit down with a trainer for a couple minutes to ask them some questions to see if they know what they're talking about. Ask the trainer for a few book suggestions to help you along the way or for some articles to read over. Ask them some questions outside of what they've been told to say by the gym and you can get a feel for how knowledgable and useful they are.
posted by Arch Stanton at 9:08 AM on January 30, 2005
If you are set on using a trainer, when you are choosing a gym, make sure you have a chance to sit down with a trainer for a couple minutes to ask them some questions to see if they know what they're talking about. Ask the trainer for a few book suggestions to help you along the way or for some articles to read over. Ask them some questions outside of what they've been told to say by the gym and you can get a feel for how knowledgable and useful they are.
posted by Arch Stanton at 9:08 AM on January 30, 2005
Absolutely get a trainer! He or she may appear expensive at first, but the cost will keep you motivated, and will keep you from spending money on the foods and drink that contributed to the current state of out-of-shapeness.
Get a trainer who is certified, who will track your success day to day (eg he's writing all of your exercises and settings down on a clipboard as you do them), and who will review these results with you from time to time (say, every month).
It's a big investment - ask around for references. Spend your first meeting with your trainer asking questions about their experience, and about their approach to clients. In turn, expect that they ask you a lot of questions about levels of activity, your usual food intake, your sleeping patterns etc. They should also take out the tape measure and stand you on a scale. Often, this first meeting is free of charge to you.
And watch how they treat you when you are at the gym with them - are they 'on the clock' and spend a few minutes of your time talking to other trainers, or do they really care about you during your hour together, and work with you to help you achieve your intended results. A lot of people call themselves 'personal trainer' but few are good at what they do, so caveat emptor.
posted by seawallrunner at 9:09 AM on January 30, 2005
Get a trainer who is certified, who will track your success day to day (eg he's writing all of your exercises and settings down on a clipboard as you do them), and who will review these results with you from time to time (say, every month).
It's a big investment - ask around for references. Spend your first meeting with your trainer asking questions about their experience, and about their approach to clients. In turn, expect that they ask you a lot of questions about levels of activity, your usual food intake, your sleeping patterns etc. They should also take out the tape measure and stand you on a scale. Often, this first meeting is free of charge to you.
And watch how they treat you when you are at the gym with them - are they 'on the clock' and spend a few minutes of your time talking to other trainers, or do they really care about you during your hour together, and work with you to help you achieve your intended results. A lot of people call themselves 'personal trainer' but few are good at what they do, so caveat emptor.
posted by seawallrunner at 9:09 AM on January 30, 2005
Response by poster: I'm not sure that I'd be able to afford a trainer.
posted by drezdn at 9:16 AM on January 30, 2005
posted by drezdn at 9:16 AM on January 30, 2005
What is the career choice you're considering?
Maybe this will tell us the type of fitness regime you require - strength training, aerobic, whatever...
posted by the cuban at 9:17 AM on January 30, 2005
Maybe this will tell us the type of fitness regime you require - strength training, aerobic, whatever...
posted by the cuban at 9:17 AM on January 30, 2005
Where does one find a personal trainer, other then going with whoever is working for the gym?
Personally, I was a slug overweight teenager, but lost all of it on a bicycle. Stationary is fine (you can read well you do it) but road is less boring. I'm lucky enough to live in a city with decent bike paths and have been able to figure out a nice circuit.
What I ultimately did was buy a heart rate monitor. For me, an hour a day (weather permitting) at about 170 beats per minute makes a world of difference physically and mentally.
posted by Leonard at 9:20 AM on January 30, 2005
Personally, I was a slug overweight teenager, but lost all of it on a bicycle. Stationary is fine (you can read well you do it) but road is less boring. I'm lucky enough to live in a city with decent bike paths and have been able to figure out a nice circuit.
What I ultimately did was buy a heart rate monitor. For me, an hour a day (weather permitting) at about 170 beats per minute makes a world of difference physically and mentally.
posted by Leonard at 9:20 AM on January 30, 2005
If price is an issue. You can get a used stationary bike at a garage sale or at 2nd hand exercise equipment store. It's much more worthwhile than buying a new one, in my opinion. For the price of a few months at the gym, you can get a good amount of weights. Many times, gym fees will run $100 to start and about $40-50/month. For the price of a half year's membership, you can get $400 worth of equipment. With a few weights, 10lb, 20lb, 30lb, and some creativity, you can do most every exercise to work your upper and lower body.
I bought The Hard Body Plan by Men's Fitness. It gave a good overview of different workout types and offered about a dozen or so free weight exercises for every major muscle group. Go to a big book store and flip through it to see if it would work for you. The book also has recipes, advice on eating, the whole bit. The diet and workout regime by recommended by the book is rather outrageous, however.
posted by Arch Stanton at 9:27 AM on January 30, 2005
I bought The Hard Body Plan by Men's Fitness. It gave a good overview of different workout types and offered about a dozen or so free weight exercises for every major muscle group. Go to a big book store and flip through it to see if it would work for you. The book also has recipes, advice on eating, the whole bit. The diet and workout regime by recommended by the book is rather outrageous, however.
posted by Arch Stanton at 9:27 AM on January 30, 2005
The best part about a trainer is often the motivation. If you can not afford one, see if you can find an exercise partner. You can help motivate each other. The actual form of the exercise matters less than actually doing it so find something you will enjoy (an exercise bike gets boring quickly) and find some company.
posted by caddis at 9:30 AM on January 30, 2005
posted by caddis at 9:30 AM on January 30, 2005
Oooohhh...I was gonna mention the Hard Body Plan. I have it, and it's a really good book. The free weight exercises are great, and the ab work (grueling, but worthwhile) was particularly helpful.
And yeah, the dietary recommedations were not very practical.
posted by TeamBilly at 9:32 AM on January 30, 2005
And yeah, the dietary recommedations were not very practical.
posted by TeamBilly at 9:32 AM on January 30, 2005
Cent number one, personal trainer if you can afford it.
Cent number two, stop eating so many processed foods (the processing usually adds far more fat and calories than is reasonable).
posted by alana at 9:48 AM on January 30, 2005
Cent number two, stop eating so many processed foods (the processing usually adds far more fat and calories than is reasonable).
posted by alana at 9:48 AM on January 30, 2005
I found Covert Bailey's "Smart Exercise" very helpful. He does a good job of backing up his advice with good science, and doesn't expect results to happen overnight. It's the best thing I've read for someone currently out of shape looking to get healthier. Many fitness books seem geared towards people who are already somewhat fit. I was a scrawny asthmatic when I first read it, and proved invaluable in getting me past those initial fitness hurdles. I found that was the hardest part, and it's been easy & enjoyable to stay healthy past that point.
posted by yorick at 10:32 AM on January 30, 2005
posted by yorick at 10:32 AM on January 30, 2005
Lots of great advice here....
Different things work for different people. For me, a few personal trainer sessions were enough to get me into a routine and know what I ought to be doing. Long-term personal training was more than what I really could justify spending, anyway.
And following up on alan's good suggestion: get in the habit of reading food labels. You may be surprised at the things you thought were "healthy" that aren't.
posted by gimonca at 10:34 AM on January 30, 2005
Different things work for different people. For me, a few personal trainer sessions were enough to get me into a routine and know what I ought to be doing. Long-term personal training was more than what I really could justify spending, anyway.
And following up on alan's good suggestion: get in the habit of reading food labels. You may be surprised at the things you thought were "healthy" that aren't.
posted by gimonca at 10:34 AM on January 30, 2005
Oh, and back to your initial post:
stationary bike work, and maybe some weight lifting, then eventually fast walking/running
Sounds great to me. Go for it.
posted by gimonca at 10:36 AM on January 30, 2005
stationary bike work, and maybe some weight lifting, then eventually fast walking/running
Sounds great to me. Go for it.
posted by gimonca at 10:36 AM on January 30, 2005
Consider martial arts, like karate. The training is directed towards a goal, there are defined achievement steps along the way, and you get to be part of a group. That last part is important to me, since I tend to get lazy when I work on my own.
Some arts may stress lower or upper body, so look around to see what's available in your area. Many schools offer free trials and may also work with your local Y or community center, so it shouldn't cost an arm or a leg.
posted by tommasz at 10:53 AM on January 30, 2005
Some arts may stress lower or upper body, so look around to see what's available in your area. Many schools offer free trials and may also work with your local Y or community center, so it shouldn't cost an arm or a leg.
posted by tommasz at 10:53 AM on January 30, 2005
Spin classes and weights. Get a trainer for just one hour and have them put you together a weights routine.
Spin classes got me fitter faster than anything.
posted by konolia at 11:39 AM on January 30, 2005
Spin classes got me fitter faster than anything.
posted by konolia at 11:39 AM on January 30, 2005
To keep costs down, you can more than likely get home exercise equipment from freecycle. I see exercise equiptment on there all the time. If you're lucky, someone is giving up on their new year's resolution as you read this.
Second, it won't be as good as a personal trainder at a gym, but consider the online equivilant, which is much cheaper. Basically, these places will ask you to rate different goals (strangth, stamina, flexibility, etc.), where you're currently at in terms of those goals and then set up a schedule (Wednesday: Jog at 65% of your target heart rate, and do 2 sets of 12 reps with these 10 weight-lifting exercises (with explanations of correct form and choosing the right weight). Thursday: rest day. Friday: 30 minutes biking... etc. etc.) They'll also let you record what you've done and in addition chart your results.
Not as motivating as having someone expecting you for an appointment, and obviously asking questions is a little harde, but it might be a good option for you if money is really an issue and you feel you need guidance. Examples of such programs.
posted by duck at 12:33 PM on January 30, 2005
Second, it won't be as good as a personal trainder at a gym, but consider the online equivilant, which is much cheaper. Basically, these places will ask you to rate different goals (strangth, stamina, flexibility, etc.), where you're currently at in terms of those goals and then set up a schedule (Wednesday: Jog at 65% of your target heart rate, and do 2 sets of 12 reps with these 10 weight-lifting exercises (with explanations of correct form and choosing the right weight). Thursday: rest day. Friday: 30 minutes biking... etc. etc.) They'll also let you record what you've done and in addition chart your results.
Not as motivating as having someone expecting you for an appointment, and obviously asking questions is a little harde, but it might be a good option for you if money is really an issue and you feel you need guidance. Examples of such programs.
posted by duck at 12:33 PM on January 30, 2005
There are some similar questions that you might look at, if you've not already:
August 2, 2004: Looking to get in shape… absolutely no idea where to start.
July 25, 2004: I dislike running. Yet I want to begin running. How should I start?
March 17, 2004: Physical Exertion. I work from home and drink Guinness and so am getting heavier than I'd like to be, so i want to do some exercise.
posted by WestCoaster at 2:09 PM on January 30, 2005
August 2, 2004: Looking to get in shape… absolutely no idea where to start.
July 25, 2004: I dislike running. Yet I want to begin running. How should I start?
March 17, 2004: Physical Exertion. I work from home and drink Guinness and so am getting heavier than I'd like to be, so i want to do some exercise.
posted by WestCoaster at 2:09 PM on January 30, 2005
A lot of personal trainers really don't know much of what they're talking about, so I don't at all consider an investment in a personal trainer to be a sure bet or an easy way to learn how to get in shape.
I would reccommend joining a gym, though, and taking advantage of any offers they make to show you how to use the equipment. You might look into buying a book or two on weight training, read reviews carefully to find something that looks decent. I personally love this website: don't be fooled by the emphasis on women, most of the advice is solid for either gender, and the exercises are totally transferrable.
posted by ch1x0r at 2:34 PM on January 30, 2005
I would reccommend joining a gym, though, and taking advantage of any offers they make to show you how to use the equipment. You might look into buying a book or two on weight training, read reviews carefully to find something that looks decent. I personally love this website: don't be fooled by the emphasis on women, most of the advice is solid for either gender, and the exercises are totally transferrable.
posted by ch1x0r at 2:34 PM on January 30, 2005
I always swear by maximizing the amount of physical-activity within your everyday life. It's sneaky but effective! Walk or bike wherever you can. Carry packages. If I have a specific destination -- 2 miles to the store -- I'm way more likely to get there than if I tell myself, "Oh, now I'm going to go run two miles or something, maybe."
Some people do better with one fixed-distance walk/run/bike route, and that way they can measure their progress and be consistent. Others have the wanderlust and need to explore and try different paths. Traveling ensures you'll be walking/climbing/hiking a lot.
You might check out your local Hash House Harriers group. [Note: this site seems to be slow as molasses right now, but I swear it exists.]
You will be surprised at how many people are scared to/can't/won't embark on any physical activity. They will also frequently insist that an activity might be too heavy/long-distance/strenuous/challenging for you, even if it's something nonthreatening like walking to the corner store. (I happen to particularly resent people telling me what they think I can't do!) I would urge you to say something like 'ptooey' to them.
posted by oldtimey at 5:35 PM on January 30, 2005
Some people do better with one fixed-distance walk/run/bike route, and that way they can measure their progress and be consistent. Others have the wanderlust and need to explore and try different paths. Traveling ensures you'll be walking/climbing/hiking a lot.
You might check out your local Hash House Harriers group. [Note: this site seems to be slow as molasses right now, but I swear it exists.]
You will be surprised at how many people are scared to/can't/won't embark on any physical activity. They will also frequently insist that an activity might be too heavy/long-distance/strenuous/challenging for you, even if it's something nonthreatening like walking to the corner store. (I happen to particularly resent people telling me what they think I can't do!) I would urge you to say something like 'ptooey' to them.
posted by oldtimey at 5:35 PM on January 30, 2005
ch1x0r, your link goes to a linkfarm. I'm sure it was a mistake. What's the proper URL?
This is an interesting thread! How much do personal trainers usually charge? Sounds like about the best way I'd lose weight...
posted by shepd at 5:42 PM on January 30, 2005
This is an interesting thread! How much do personal trainers usually charge? Sounds like about the best way I'd lose weight...
posted by shepd at 5:42 PM on January 30, 2005
I lost 20 lbs in the past two months by using a stationary bike.
Start with whatever you can do and work your way up to 30 minutes a day. Do it at least every other day - I aim for 5-6 days per week.
posted by exhilaration at 6:05 PM on January 30, 2005
Start with whatever you can do and work your way up to 30 minutes a day. Do it at least every other day - I aim for 5-6 days per week.
posted by exhilaration at 6:05 PM on January 30, 2005
shepd, I think Krista's site at stumptuous must have got hijacked by the domain goblins, because if chixor hadn't recommended it, I would have.
posted by i_am_joe's_spleen at 6:29 PM on January 30, 2005
posted by i_am_joe's_spleen at 6:29 PM on January 30, 2005
Hah! Put the "www" in and stumptuous works just fine.
(It's aimed at women but equally applicable to men).
posted by i_am_joe's_spleen at 6:33 PM on January 30, 2005
(It's aimed at women but equally applicable to men).
posted by i_am_joe's_spleen at 6:33 PM on January 30, 2005
I started consciously getting in shape in February last year, for basically the first time in my life. I'm 39. I've lost about 15 kilograms (25 pounds, ish?) and am looking and feeling great. I was never a slug exactly, but I was getting a bit pudgy and soft, that's for sure.
There's nothing magical about it, and I don't believe personal trainers or books are of any great use. There is plenty of good information available for free on the internet (and much in past threads here at AskMe).
What did I do? Three times a week to the gym, 90 minutes or so per session. 15 minutes on bike or treadmill, 15 minutes stretching, 20-30 minutes with elliptical machines and free weights, then 25-30 minutes back on the bike or treadmill, each time.
I'd swap out the weights for a 60-minute session on the bike once in a while, and go for a ride on my real bike on the weekends, usually, too.
Combine this with healthy eating, and that's it. All you need do is tailor the basics to your needs, and do a little reading or asking on the best way to use the weights and machines to avoid injury.
It becomes a habit that you miss terribly when you stop doing it (as I have recently because the only gym I have access to is being renovated). Good luck!
posted by stavrosthewonderchicken at 9:40 PM on January 30, 2005
There's nothing magical about it, and I don't believe personal trainers or books are of any great use. There is plenty of good information available for free on the internet (and much in past threads here at AskMe).
What did I do? Three times a week to the gym, 90 minutes or so per session. 15 minutes on bike or treadmill, 15 minutes stretching, 20-30 minutes with elliptical machines and free weights, then 25-30 minutes back on the bike or treadmill, each time.
I'd swap out the weights for a 60-minute session on the bike once in a while, and go for a ride on my real bike on the weekends, usually, too.
Combine this with healthy eating, and that's it. All you need do is tailor the basics to your needs, and do a little reading or asking on the best way to use the weights and machines to avoid injury.
It becomes a habit that you miss terribly when you stop doing it (as I have recently because the only gym I have access to is being renovated). Good luck!
posted by stavrosthewonderchicken at 9:40 PM on January 30, 2005
Find an activity or hobby that you like. If you're having fun, you'll probably stick with it longer than if you're just there for exercise. I started rock climbing because it was an interesting thing to do, and am getting stronger as a side benefit. There are lots of things you could explore. Biking, jogging, hiking, yoga, martial arts and climbing all have the possibility of being worth doing for their own sake, while also leading to better fitness.
posted by lorimt at 9:57 PM on January 30, 2005
posted by lorimt at 9:57 PM on January 30, 2005
I'll second what lorimt says about finding an activity you'll enjoy for its own sake. If I try to exercise just for the sake of being fit in general, I inevitably lose motivation after a short while. However, I passionately love the martial arts, so I've managed to stay reasonably active doing them for the last 23 years or so. Not only do my martial arts workouts help keep me fit, but they give me extra motivation for doing additional workouts (calisthenics, yoga, weight training) outside the dojo, so as to give me a competitive edge in the dojo.
If I didn't have the martial arts, I could see devoting the same time to rock climbing. That's some fun stuff (and an incredible workout).
posted by tdismukes at 7:35 AM on January 31, 2005
If I didn't have the martial arts, I could see devoting the same time to rock climbing. That's some fun stuff (and an incredible workout).
posted by tdismukes at 7:35 AM on January 31, 2005
I second most of the suggestions (gym membership, personal trainer, etc.) with a couple of additional bits of advice.
1. Second guess your personal trainer. If they want you to buy supplements, specialized equipment or take more than 2 or 3 sessions a week, run away fast. You're paying for their time and the gym membership, other than workout clothes that's all you should need.
2. Take it slowly at first. If you haven't been exercising regularly, your joints, muscles, tendons and related systems aren't used to the stress. If you're weight training, do a couple weeks with relatively light weight to get accustomed. If you'd like to run, start out by walking the distance you'd like to run for a few days first.
3. Consider joining a sports league. Knowing that other people are counting on you to show up is a huge motivator and you're less likely to skip a practice because you don't feel like it that day.
4. Choose activities you enjoy. If the activity you choose is torture, you're not going to do it when you didn't get a full night's sleep or you had a long day.
Other than that, good luck and enjoy!
posted by electroboy at 2:04 PM on January 31, 2005
1. Second guess your personal trainer. If they want you to buy supplements, specialized equipment or take more than 2 or 3 sessions a week, run away fast. You're paying for their time and the gym membership, other than workout clothes that's all you should need.
2. Take it slowly at first. If you haven't been exercising regularly, your joints, muscles, tendons and related systems aren't used to the stress. If you're weight training, do a couple weeks with relatively light weight to get accustomed. If you'd like to run, start out by walking the distance you'd like to run for a few days first.
3. Consider joining a sports league. Knowing that other people are counting on you to show up is a huge motivator and you're less likely to skip a practice because you don't feel like it that day.
4. Choose activities you enjoy. If the activity you choose is torture, you're not going to do it when you didn't get a full night's sleep or you had a long day.
Other than that, good luck and enjoy!
posted by electroboy at 2:04 PM on January 31, 2005
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A trainer can figure out how strong you are, set starting points, give you intervals and amounts to work out, things to do, stretches, and all kinds of stuff. A trainer is better than a book because everything they say is tailored to you.
So I recommend seeing a trainer a few times, then following their advice, and maybe seeing them once a month, or as often as you can, really.
posted by thethirdman at 8:31 AM on January 30, 2005