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How to get in better shape?

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  • Highschoolvolunteer
    started a topic How to get in better shape?

    How to get in better shape?

    Alright I generally avoid questions like this, after all who likes to admit their shortcomings, but after overhaul training tonight I realise that I need to get in better shape. Now I am not talking about Tofu and Soy kind of better shape, but rather stamina and strength. By the end of training I was tired-- when I say tired I mean, get this.. umm.. stuff... off me because I am starting to feel overexerted. Admittedly it was my fault for taking an axe off the truck for this training(they never told us what we were doing, I figured if I grabbed the plaster hook we'd be knocking doors down!), but never the less...

    Now I have access to a gym, or rather will in the next month or so, so I want to make use of that. I am a big guy, 6-2" 210lb but not all blubber, I guess my metabolism is still good! Admittedly I don't eat ubër healthy, nor do I do a ton of exercise-- I walk probably a couple miles a day getting around campus, but hardly brisk exercise!

    Can anyone help provide me a good plan of action for building both stamina and strength?
    I don't really have a ton of time to spend at the gym, and I am stuck with cafeteria food and take-away for most of the week, so I am looking for a routine that I can get away with for maybe a couple hours twice or so a week.

    Thanks

  • danykane007
    replied
    Locate a fitness coach or somebody in the exercise center that can help you routinely.

    Leave a comment:


  • drparasite
    replied
    Originally posted by scfire86 View Post
    BING-FRACKING-OH!!

    One of my wife's friends is a Registered Dietician.

    Her commentary on weight loss is simplistic. Calories in, calories out. There is nothing complicated about it. Weight loss is the Law of Thermodynamics.
    No offense to your wife, buy some people (including a cute blonde fitness junkie that I tried to pick up in a class once) claim that the calorie in vs calorie out is a myth that has been debunked.

    check out this site, it goes into detail and has pictures http://physiqonomics.com/calories/

    However, I do think that as a general rule, increase exercise + decrease caloric intake = weight loss

    Leave a comment:


  • Skojo
    replied
    Originally posted by speedtechlights View Post
    I use the darebee website, its easy and fun to stay in shape with their programs
    Just came across this site and I'm having my red hats look into: https://darebee.com/

    Workout routines, complete programs, recipes, challenges...looks very user friendly, offers a variety of options and is FREE.

    Leave a comment:


  • Skojo
    replied
    I know this topic hasn't been active, but know that we've got some fitness equipment in our station and some of our volunteers are using it, I'd like to hear from other depts (volly or career) that have fitness equipment in-house, how they've encouraged more members to use it, if they set up a training schedule, or any other tips or success stories you can offer. Thanks much - stay safe!

    Leave a comment:


  • Safe
    replied
    With time constraint , we should be little more conscious with our diet and avoid fried food and irregular eating time.
    FR Coveralls
    Last edited by Safe; 08-17-2016, 02:33 AM.

    Leave a comment:


  • speedtechlights
    replied
    I use the darebee website, its easy and fun to stay in shape with their programs

    Leave a comment:


  • jason_philyaw
    replied
    Hit the gym and work your way up increasing weight every week or two, this will increase your strength. You will also need to eat a healthy diet and stay on top of the diet plan. Some protein supplements may also help you with muscle recovery and growth. Good luck!

    Leave a comment:


  • agillies
    replied
    I know I'm bringing up a topic that is almost a month old, but just a quick question to the original post, are you trying to improve fitness or lose weight? The two are not the same. If it's endurance for overhaul, then focus on steady circuit type of strength training. Throw in some cardio time on a rowing machine, versaclimber or running and you'll be good to go.

    If it's weight loss, then you'll definitely need to check nutrition and calorie intake.

    Send me a message if you'd like a little more direction. I currently work as a strength coach in physical therapy focus. I am a reserve for a So Cal department and have been through a FF1 academy. So I get what you're saying.

    Hope I can help.

    Leave a comment:


  • agillies
    replied
    Pretty simple training program: Do each exercise for 30-seconds, rest for 15, then move to the next. Rest 1-min after each round. Rinse and repeat for as much time as you have available.

    1. Pick up something heavy. Dumbbell sumo squats are pretty good.
    2. Pull something. I like a standing row from a cable machine. Load it up with some fairly heavy weight.
    3. Step up on a box with dumbbells 12-18" box
    4. Pushups, when you can't do any more pushups, just hold yourself up for the remainder of the time
    5. Pull yourself up to something (pullups, chin ups, horizontal pullups/bodyweight row using TRX)
    6. Lunges. Use dumbbells if you'd like, but otherwise just take a big step forward and repeat
    7. Jumping jacks/burpees/ something to get you super tired.
    Rest for 1min.

    Look, exercise isn't rocket science. But here's one rule of thumb (there are many more, as everybody offers a "rule of thumb"): whatever you're good at, you can put on the back burner. Whatever you struggle with, make it a priority.

    I'm horrible at chin ups. I can get 6 in a row, tops. My goal, eventually do 15 in a row. So they are my priority. I'm okay at pushups. So I don't do as many of those. Still do them, but don't treat them as the end all be all.

    Make sense?

    Leave a comment:


  • LaFireEducator
    replied
    Eat at Subway ... It worked for Jered.

    Ummmmmmmmmm ... On second thought ..... Maybe not so much.

    Leave a comment:


  • HBofCJ
    replied
    Do not be too hard on yourself. Lots of times the proctors who put on the sessions just want everybody to be tired afterwards. Perhaps it makes the instructors feel more important and in control? Dunno that; but having put on a few training operations myself way back before the dawn of time, my training Chief frankly told me to work them very very hard. What would be the point? Chop until you drop? You might be in great shape.

    I use today at the ancient age of 69 an electroinical (sp) stationary exercise bicycle. Works for me. About $250 bucks for a very nice one indeed. Funny thing about the bike. When I started I lasted about 30 seconds, then felt like I was going to code and die quickly. But ... after awhile it becomes habit forming. The more you use the bike, the easier it gets. Just me. Respectfully. HB of CJ (old coot) ex FF PM RN. Dinosaur. Cave Man.

    Leave a comment:


  • scfire86
    replied
    Rule of thumb. Good fitness starts in the kitchen.

    Cut any meals you get through a drive up window or over a walk up counter.

    Leave a comment:


  • mw1119
    replied
    I switched from a career in fitness to the fire service. I have a background in strength and conditioning and was personal training manager for the University of Kansas. I am a big fan of Jim Wendler's 5/3/1 mixed with a conditioning program like Crossfit. Not a crossfit junkie but mixing short bouts of crossfit style training into a max effort strength program like 5/3/1 is a great combo. 2-4x a week is enough to make tremendous progress.

    Nutrition is key as well. Get as close to a paleo diet as possible. Someone on a serious training regiment will need more carbs than a typical paleo diet though.

    Leave a comment:


  • scfire86
    replied
    Originally posted by slackjawedyokel View Post
    Eat less and exercise more - an easy start on your diet is small steps. Start out by cutting out anything fried and go from there.
    BING-FRACKING-OH!!

    One of my wife's friends is a Registered Dietician.

    Her commentary on weight loss is simplistic. Calories in, calories out. There is nothing complicated about it. Weight loss is the Law of Thermodynamics.

    Leave a comment:

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