On the road exercise routine?

ROTFLOL, Look at most truck drivers,,,,,, Nope they (WE) have NO exercise routine

 

My dog gives me all the exercise I need every day . And great company every day . Gotta love a pug .

 

Link

http://www.thetruckersreport.com/tr...exercise-healthy-eating-otr-truck-driver.html

On page 17 I listed a few of the many exercises you can do with a band and free weights!

 

I have a small stepper that I paid $50 for at Walmart. Also a kettlebell. I am not in bad shape for a middleaged broad....

Don't snack!

 

Good thread topic..

As we all know,eating healthy and getting excercise can be difficult while on the road.Difficult,but not impossible.You just gotta change your routine a bit,and you can do it.

I have lost almost 40 pounds since last march by following this fairly simple routine.

You mentioned you didn't want to gain ''any more'' weight.O.k,first thing is to look at your diet.

Are you eating a lot of truckstop food? Buffets,Wendy's,McDonalds?That kinda thing.If you are,get off of it.It's poison,and is loaded with fat,cholesterol,and has little nutritional benefit.It's called junk food for a reason.Don't allow your body to be a toxic waste dump any longer.What I done,and I belive it would work for most drivers,is to buy/eat as little as possible from truckstops.It's just plain bad food.

I go to Wal Mart,or any Supermarket I can get a truck into or WALK to.There,I buy several cans of Progresso low fat/low calorie soups.I also buy tuna fish,a bag of apples,a box of raisins,a box of shredded wheat,some bananas,and a whole cooked rottiseree type chicken.A gallon of skim milk.

I strip the meat from the bone,and put it in a large zip lock bag..It will hold for around a week.That is later added to salads and along with crackers,nicely supplements the soup.

Breakfast is shredded wheat w/raisins,2 packets of sugar and a banana with SKIM MILK.It tastes fine,and your not starting your day bogged done in grease.

Snacks are apples,bananas,pears or granola type bars.I occasionaly have a donut,but only rarely.

Lunch and dinner alternate between a chicken,ham or tuna sandwich,a salad(you can buy prepared washed salads in bags and they hold well for about a week in most coolers)or I'll do soup w/some chicken meat thrown in.Watch the sodium in the soups and ham products as well.

In a few weeks,once you detox from the fast food/truckstop grease,you really will notice a differerence.I belive you'll have increased energy,and your body will function better.

Eliminate soda's of all kinds,and anything with high fructose corn syrup.Your body cannot metabolize it and stores it as fat.There is a growing amount of evidence linking HFCS to diabetes.It's poison as well,and it's in many products.It's hard to totally eliminate it from your diet, but anything you can do to avoid it can't hurt.For hydration,drink plenty of WATER.The water is essential to help flush the fat from your system.Hot tea,is great for you too.Drink coffee in moderation,as it dehydrates you.

Next thing,now that you've reduced your caloric intake, is to MOVE YOUR BODY.

It doesn't need to be an excruciating endurance test.Simply getting out of the truck and taking a brisk 30 minute walk everyday will start to speed up your metabolism.Increased metabolisms burn more calories,burning calories burn fat.

After a little while you may increase your walks to an hour. This can often be done at shippers and receivers while your waiting 6 hours on a live load/ul..
Also doing light arobics,you know,different repeated excercises,leg lifts, rotating your arms in circles in each direction,some push ups that type of thing,will also drop weight.

I know this may not work for everybody.This is what I've been doing and I have gone from around 220 to 185 pounds..

Good luck.You can do it.

 

It's simple folks!
In order to lose 1 pound you have to create a deficit of 3500 calories... If you want to lose 1 pound a week you have to cut out 500 calories a day through diet and exercise!

The average person only needs 1200 -1500 calories a day, while the average American consumes close to 5000 calories a day...

When you start a weight lose routine you need to know three important things!

1. Whats my present average daily caloric intake!

2. What is my NEEDED caloric intake (IE: how many calories do I need to consume to MAINTAIN my current weight)?

Google free dieting calorie calculator

3. How many calories does each exercise I do burn?

Google Calorie Control

Use the calculator as a good starting point to understanding what your body will actually do for you!

Now to BMI'S( body mass indicator) as I have no doubt you've herd of them... Well, FORGET THEM they are used only as a generalized measurement for doctors to try to make little more then a guess on your overall health! They are not a accurate measurement for your individual body... They leave out important determining factors such as sex , age, bone structure and muscle mass!

As an example I am 5' 9" 180 pounds with 4% body fat(give or take, it is the day after Thanksgiving...LOL)
According to a BMI calculator I have a BMI of 26.6 which they considered overweight, They say I should weigh between 125 and 168 pounds to be of a normal weight ( There normal weight is between 18.5 & 24.9) no, thank you!

I hope this helps as I've always had a better grasp of any given subject with the actual numbers... So many people think they have to walk from New York to L.A. or live on a diet of water and rice cakes... The numbers in the links prove you don't!

Good Luck!

 

Hope the admins don't mind...

I listen to the Dave Nemo Show in the mornings on XM 171. He has (man I wish he had a schedule) a guest from time to time on, that does a segment called the Road Athlete. (according to a vid I just watched with RA's CEO...he is on Fridays at 9:06am). They also sell a product for drivers that covers a bunch of various lifestyle elements. Might be something to look into.