trying to get in shape for next season

[Tangygoalie40]

i am trying to get inshape for the up coming season. currently i a 5ft 7in tall and am 225 lbs. thighs mostly muscal. i was wondering if you had any recomendations on what to eat, drink, take, exercises and other stuff you would recomend to get in better shape. right now i am running/walking a 11:50 min mile. so that may give you an idea on how out of shape i am.

mike

[sloth2946]

Eat less, drink less, take a multivitamin, exercise often.

I recommend starting with a stationary bike at 30 minutes a day, not 3 times a week...7 times a week. Go at your own pace, get the heart rate up. Do that for about 2-3 months and you'll drop the weight significantly. You can't do anything until you get rid of that excess weight. Then work on joint and core stabilization then move to strength training.

[Old Swiss2]

Originally Posted by sloth2946

Eat less, drink less, take a multivitamin, exercise often.

You've become a barren source of amusement in your old age.

[Tangygoalie40]

what type of weight lifting should i do? leg/thigh, curles, what else? what about diet pills? do thoose really help?

[Roymond]

Originally Posted by sloth2946

Eat less, drink less, take a multivitamin, exercise often.

I recommend starting with a stationary bike at 30 minutes a day, not 3 times a week...7 times a week. Go at your own pace, get the heart rate up. Do that for about 2-3 months and you'll drop the weight significantly. You can't do anything until you get rid of that excess weight. Then work on joint and core stabilization then move to strength training.

I can vouch for this... I ran 20 minutes a day 8 to 9 times a week... (at least once a day) and I lost 30 pounds in 2 months.

[hockeysc23]

Originally Posted by kohogoalie31

what type of weight lifting should i do? leg/thigh, curles, what else? what about diet pills? do thoose really help?

Personally you should do tons of cardio ... obviously everyone is built different but it seems from a height to weight ratio you are over where you would want to be. Do as mentioned and do lots of cardio. After that some weight lifting would be good, nothing too big more of circuit training or super sets would be good IMHO. Stay away from diet pills, the majority of them just speed up your heart rate which can lead to a majority of different medical problems. 30min to an hour of cardio everyday keeping your heart rate up and constant should be the best.



Scott

[Bryan]

Originally Posted by sloth2946

Eat less, drink less, take a multivitamin, exercise often.

I recommend starting with a stationary bike at 30 minutes a day, not 3 times a week...7 times a week. Go at your own pace, get the heart rate up. Do that for about 2-3 months and you'll drop the weight significantly. You can't do anything until you get rid of that excess weight. Then work on joint and core stabilization then move to strength training.

The bike is an excellent suggestion. I usually start my programs with at least a few weeks of just leaving the car at home, and riding my bike to and from work every day (half hour each way, times 5 days means five hours of cardio a week without even taking any extra time to do it).

Once I've been at that for a few weeks, then I gradually add in slideboard, elliptical, running, and weights, each with a little time to get used to each new added load to the program.

The best thing you can do is keep a journal. Write down EVERYTHING you eat and drink, good or bad, and every bit of exercise you get. Every week, go over what you did well, and what you need to improve on, and make a list of goals for how you'll do better this week.


I've got getting into shape down to a science. If anything, the fact that I've gotten so good at it is my greatest downfall. Everytime I reach my goal condition, I go right back to the Pizza, beer, and no exercise other than actual games, knowing full well that I can always get it back when I blimp up again.

This thread is exactly the kick in the ass I needed right now to start preparing for next season!

[sloth2946]

Originally Posted by Old Swiss2

You've become a barren source of amusement in your old age.

That's because I keep forgetting to hit the liquor store on payday to stock up on some of the red vino.

Last bottle I got lasted about 24hrs.... Black Opal Shiraz. 2003. Yummy. Good wine.

[sloth2946]

Originally Posted by Bryan

The best thing you can do is keep a journal. Write down EVERYTHING you eat and drink, good or bad, and every bit of exercise you get. Every week, go over what you did well, and what you need to improve on, and make a list of goals for how you'll do better this week.

My first post was a bit sarcastic and simplistic. I was having a little fun but there was some serious stuff in there too.

The above item...DO IT! Especially EVERYTHING you consume. More importantly, before you're about to consume something or better yet, in the first week after you consume it...look at the labels. Prepare to be in awe.

Write down in your food section of the journal the following things you see on everything you eat or drink:

Amount of calories per serving
Number of servings
Total calories consumed(tally this for every day....)
Number of Grams of Sodium
Grams of Sugars/Carbohydrates

Also, rank the ingredient listing of the following item: High Fructose Corn Syrup. If it is the 3rd ingredient, rank it a 3. If you have a low average number for all things eaten, you're consuming WAY too much of this item.

In all seriousness...committing to the necessary lifestyle change of good eating and beverage consumption is not easy. You also can't do it in a spartan method of 'cold turkey' because you will fail.

Here's some simple rules of thumb for cutting down on what you eat and significantly cutting back on your caloric intake.

Eliminate from your diet(not totally...treat yourself to 1 or so of these things a week to enjoy it but only to reward yourself for a hard fought week on your plan):

Soda/pop
Coffee
Limit to 1 snack a day, pick a time, but not after 8pm
Sweetened ANYTHING
Chocolate
Candy/ice cream/frozen yogurt

If you do just that, depending on your normal, average diet you will probably eliminate close to 1000 calories a day. Couple that with your extra exertion of the bike or working out and you'll be shedding weight like you wont believe.

It will be hard the first two to three weeks to stick to not snacking and eliminating the sweets but it works. Also, swap multigrain starches for simple starches like white bread or normal pasta. Use whole wheat or rye or a peasant bread or whatever! Veggies and fruits are good, but try to keep the super sweet fruits to a minimum.

Many people think weight loss is really hard. It isn't. It takes discipline and some common sense life style changes.

I recently cut out the above items for the most part...I treat myself once in a while to satisfy the urge...but since February I've lost 20lbs by doing it coupled with a relatively intense workout regimine.

[Fish]

I started playing again about 3 months ago after my 4 year layoff. I needed to lose about 30 pounds. I can't stand going to the gym or really working out at all. The only way I will excersize is by actually playing a sport (the only sport I will play is goal) or skateboarding.

by watching my calorie intake and playing pick up a couple of hours a week I have managed to lose about 30 pounds in 5 months. I am now back down to 160lbs. I feel good. A couple of times a week I go out for a 20 or 30 minute skate on my inlines. That seems to help burn the calories as well.


Next week I start in my first league in 4 years. I will probably step up the 20 minute nightly skates this week. While I have managed to lose wieght and get back into some semblance of my former self, I still am not where I need to be.

[aagoaliedad]

Originally Posted by sloth2946

That's because I keep forgetting to hit the liquor store on payday to stock up on some of the red vino.

Last bottle I got lasted about 24hrs.... Black Opal Shiraz. 2003. Yummy. Good wine.

Try this one:

Alex Mathur 'Les Lumens,' 2003 Montlouis-sur-Loire

From the village of Montlouis, in the Loire river valley next to Vouvray. Also made from chenin blanc, but that's not the whole story. Estate-grown 80-year old vines, vinified and bottled unfiltered. All the minerality of your favorite Vouvray, with a fleshiness reminiscent of Alsatian Pinot Gris. A treasure.

If you like white wines, this is a real treat.

[sloth2946]

Originally Posted by aagoaliedad

Try this one:

Alex Mathur 'Les Lumens,' 2003 Montlouis-sur-Loire

From the village of Montlouis, in the Loire river valley next to Vouvray. Also made from chenin blanc, but that's not the whole story. Estate-grown 80-year old vines, vinified and bottled unfiltered. All the minerality of your favorite Vouvray, with a fleshiness reminiscent of Alsatian Pinot Gris. A treasure.

If you like white wines, this is a real treat.

I like Moeselle and Rhine whites. Very few other whites. Reds on the other hand...like good looking red headed women...I've met few I didn't like.

[korky15]

Well if you cut out sodas, you will drop anywhere from 5-10lbs in 3 weeks or less easy. It doesnt seem like it would but, i have done it, and it works.

Also no more junk food like mickey d's or pizza. Its ok maybe once a month. But a weekly thing. All the working out in the world will not help without a proper diet.

The fatburners do work but you gain it right back after you stop using them and continue to eat like crap. Theres no short cut in getting truly fit. I know i used to be a 240 porker, i dropped down to 182 then put on 25lbs of muscle.

Hardest part was the diet and actually sticking to it, and starting the acutally work out, kind of like im fighting right now.

[Bones343]

Liposuction maybe?

[Swedish goalie]

What should a butterfly goalie train?