Rider Fitness

[Jane Honda]

I'm creating this thread so we can exchange information on health, nutrition and excersize.


I've cut out all fast food, except chili from Wendys. If I do go out, its salad bar, or Thai food. It's mostly salad, and I bring my lunch most of the time. I am eating lots of small meals throughout the day that mainly consists of fruit and a cheese stick or two.

My weakness is soda. I'm trying to cut back on it, until its totally out of my diet.

For dinner, we hardly have red meats anymore. My calorie intake is about 1300/day of mostly fruits and vegetables. I'm usually full when dinner rolls around.
I am active with my horse every day. Riding her works my core, back, arms, legs and abs. A horse ride burns about 250 calories per hour. Then I hit the gym. I do at least 2 miles of high resistance elliptical, and then have been alternating 1/4 mile run and walks. My goal is to be able to run 10 miles.

Running is a high source of pain down both legs after breaking my back. So, I'm working up to it.

After my cardio, I'm alternating days of scultping different areas of my body. Making it into a beautiful shape. I'm no longer washing the numbers on the scale, but I.want to be strong and very fit so I can ride my Ninja more effectively.

My personal goals are to be off my bp medications, off almost all pain medications for my back, and to look amazing. I want to be beautiful for Eric.

I also want to compete in a few half marathon and ride the Seattle to Portland on bicycles soon.

I want to also be able to compete with my horse and not feel guilty that she's in better shape than I am. :thumbup:

What are your routines and nutritional rules you set for yourself?


Let's motivate here!

[YAMR6]

I'll have to put down my last summers program, but it will take me a bit to write it all up.

[volvo700]

I need to get in shape...

My cholesterol is back to normal, i do eat salads and veggies more, i don't drink sodas like i used to ... because the high risk to develop diabetes my mom and my sister are diabetic so one soda once in a while

i want to join a gym, but i need a partner to do so , other ways i won't go (motivation)
and i did slow down on smoking,,,is good for me..

[DrDuc]

REMEBER: THE ONLY LOGICAL CONCLUSION THAT CAN BE DRAWN FROM DIETING IS THAT IT LEADS TO OBESITY!!!

98 to 99% of people who try to manage their weight with dieting lose weight only to re-gain what they lost and more. The ONLY way a technique can produce an outcome 98 to 99% of the time is if that technique is EXTREMELY GOOD at producing that outcome. It is impossible that 98 to 99% of the population is somehow broken in such as way that they cannot make the technique of dieting result in lasting weight loss if it produces anything other that long-term weight gain. IMPOSSIBLE!!! You, and everyone else, who has tried to manage weight with dieting has never failed a diet. The ones that the technique failed on where the 1 to 2% of folks that did not gain weight with dieting.

The only way you will achieve long-term success if via a lifestyle change.

Furthermore, stop using scales to gauge success. Scales don't know what they are weighing. Focus on body composition: how much of what you weigh is lean mass vs. how much is body fat? Women whose body fat is in the 17 to 27% range are golden, regardless of where that falls on a bathroom scale.

Obesity is not the threat. The threat is inactivity. I could go on for days. Suffice it to say, strive for ways of modifying your environment to facilitate movement and strive to eat a healthy, balanced diet and you'll be fine.

[Jane Honda]

Great post, Dale! My doctor keeps telling me I'm obese (duh) and wants me to get on medifast. I told him I can not afford it, and I've made lifestyle changes. My loss is on a steady decline. I would like it to be more than 3 pounds a month, and he doesn't listen when I'm telling him I have muscle.

Oh well, he's been the only one to figure out my lifelong heart issue (highly irregular and has been known to stop during times of distress) and to listen and believe me when I told him advil and tylenol do not help with the severe back pain, and I can't take aleve because of my heart situation.

I haven't been able to work out since I've been so busy at the salon. That's ok, I'm cool with the owners and receptionist booking me now. I guess I will have to go after kids are tucked in. I don't want to be gone all evening and I don't expect Eric to baby sit them every night. I will just make an extra trip to the gym down by our house at night.

I would like to get ripped. I want sculpted arms, legs, curvy ass and six pack abs. I want to look strong, be flexible, and have a little bit of endurance. I don't care how much I weigh. It's kind of fun to look like I weigh 125, but am at least 50# heavier due to muscle mass. I dig the shock factor.

[JonXX]

The only way you will achieve long-term success if via a lifestyle change.

Furthermore, stop using scales to gauge success.

^ That. And just in case those watching at home missed it,

The only way you will achieve long-term success is via a lifestyle change.

Furthermore, stop using scales to gauge success.

The intarwebs are full of bullshit about weight loss and muscle gain, but a board that isn't completely full of shit is Lyle McDonald's body recomp board at www.bodyrecomposition.com...It's full of serious, competitive physique and strength athletes (the majority of which, on that board, are not chemically enhanced) and a few other trainers that actually know their shit.

[DrDuc]

Jane,

Don't worry too much about not getting to the gym regularly yet. A typical sales clerk at Banana Republic burns more calories per week standing and walking about the store 8 hrs/day 5 days/wk burns more calories per week than does a man who runs 35 miles/per wk but then goes and sits all day, and the person sitting most of the day is 54% more likely to suffer a heart attack than the person who walks/stands most of his/her day.

Sitting is the new smoking in terms of non-communicable causes of disease. The amount of time spent exercising or being active and the amount of time spent sitting are separate risk factors for disease risk and premature death.

When it comes to getting rid of fat, aerobics beats resistance training. Resistance training is great for helping to add lean mass, but does almost nothing to reduce belly and liver fat, the fat that's most associated w/causing disease.

Tell your doctor you'll fire him if he recommends another diet when there is zero evidence that they work.

If you have pics of yourself at the size you want to be, put them up all over the place to remind your brain what you want it to help you create. If you don't have pics of you then find some of people looking the way you want to look doing the things you want to do and surround yourself with those. Get magazines that show people doing what you want to do and that will help you stay focused on your goals.


Great post, Dale! My doctor keeps telling me I'm obese (duh) and wants me to get on medifast. I told him I can not afford it, and I've made lifestyle changes. My loss is on a steady decline. I would like it to be more than 3 pounds a month, and he doesn't listen when I'm telling him I have muscle.

Oh well, he's been the only one to figure out my lifelong heart issue (highly irregular and has been known to stop during times of distress) and to listen and believe me when I told him advil and tylenol do not help with the severe back pain, and I can't take aleve because of my heart situation.

I haven't been able to work out since I've been so busy at the salon. That's ok, I'm cool with the owners and receptionist booking me now. I guess I will have to go after kids are tucked in. I don't want to be gone all evening and I don't expect Eric to baby sit them every night. I will just make an extra trip to the gym down by our house at night.

I would like to get ripped. I want sculpted arms, legs, curvy ass and six pack abs. I want to look strong, be flexible, and have aLe little bit of endurance. I don't care how much I weigh. It's kind of fun to look like I weigh 125, but am at least 50# heavier due to muscle mass. I dig the shock factor.