That's too complicated for me. My exercise program is:<p>Get completely winded at least once a day.<p>It won't make you Lance Armstrong, and it isn't a weight loss program. However, it'll do subtle things like encourage you to take the stairs- and RUN up them. This kind of attitude gently pushes you towards a healthier overall lifestyle, while keeping your lungs and heart at a basic level of functionality. That's all I'm really looking for.
I disagree with a lot of this. I used to hate exercise until I was taught two major misconceptions: 1) cardio helps you lose weight, and 2) high rep/low weight = muscle tone, and low weight/high rep = big muscles. These are patently false.<p>Cardio is NOT for losing weight. In fact in many cases it actually is very difficult to burn fat while doing lots of cardio because it trains your body to burn the fact more efficiently. This is why you'll see people spend so much time at the gym and get no results. The OP is quite correct that without a serious change in diet coupled with the cardio you will NOT lose weight. Which is exactly why you shouldn't do cardio if you want to lose weight, you may get a small drop in the beginning, but ultimately you will return to a baseline. Pushups etc. are great for warmups, but ultimately these will have very diminishing returns as well (the "100 pushup" style of training is laughable).<p>If you want to burn fat and lose weight you really need to lift weights, and you need to lift heavy weights. The idea that you can "tone" your muscles with small weights is just ludicrously wrong. You wont turn into a mega-hulk, trust me.<p>If you want to increase your stamina, your lung capacity and your heart health cardio is absolutely what you should be doing. But also understand that this comes at a cost of diminishing your muscle gains (thus slowing down how quickly you burn your fat).<p>TLDR: the best way to lose weight is to lift heavy weights in low reps (as heavy as forces you below 10 reps) with moderately short breaks between exercises. Cardio will be an uphill battle to lose weight.<p>And the best part is you actually get to eat MORE if you are seriously lifting.<p>Edit: if you want to disagree with me and downvote, at least post a response. I'd love to hear why you think I'm wrong.
Over the last two years I've gone from 220 to 190. The only change I've made was to start riding my bike to work. Granted, I am fortunate enough to live somewhere that makes that possible. Since making the change I now think that I won't move somewhere that I can't do that (at least most of the year), and I won't take a job that won't allow for it.<p>I have proven conclusively to myself that I am incapable of following a regimented exercise plan. I need to be forced/tricked into it. I don't think of the ride to work as exercise, I think of it as "going to work". In that way, I've managed to trick myself into about an hour and a half of exercise per day that I ride into work.<p>The downside is having to buy all new clothes, but the upside is I no longer need an inhaler to have sex.
Cycling the same kcal/hour as walking? That's very slow cycling. A much better measure is kcal/km, as that is at least somewhat more independent of speed.<p>No citations on life extension.<p>Recommends situps, which destroy your back. Leg lifts have the potential to do the same.<p>Doesn't mention how many kcal/g fat is (it's 9 kcal/g), which is a useful figure if you're trying to lose weight.
<i>Clearly, even an hour a day of exercise doesn't account for much food. And what's the likelihood you'll find the time to spend a full hour, every day, month after month, year after year, doing those exercises?</i><p>What if the post is too conventional in its thinking? I think this is the Real Hacker Exercise Regmine: <a href="http://www.instructables.com/id/Treadmill-Desk/" rel="nofollow">http://www.instructables.com/id/Treadmill-Desk/</a> (courtesy of the founder and CEO of Instructables)
This page is just one small part of "The Hacker's Diet". Looking at this single page removes much of the underlying context of the whole strategy. See:<p><a href="http://www.fourmilab.ch/hackdiet/e4/" rel="nofollow">http://www.fourmilab.ch/hackdiet/e4/</a><p>or<p><a href="http://www.fourmilab.ch/hackdiet/" rel="nofollow">http://www.fourmilab.ch/hackdiet/</a><p>The site provides an unconventional approach to losing weight (and exercise). I've found it motivating and useful. I take from it what resonates with me and leave the rest.
This is very very simple. Regarding weight loss simply stop drinking anything that is not 100% water and possibly 2% milk. Stop drinking soda. Stop drinking alcohol. Stop drinking sugary juices. Stop drinking coffee. Just cutting those sugar/carbs will trim a lot of weight off of you. Combine that with exercise and a man will lose weight insanely fast 10 pounds in the first month is not even a problem.<p>As for exercise - do everything that makes you sweat. And I mean fall down, can't breath, can't move sweat. Running, biking, swimming, weight lifting, dancing, rollerblading... whatever. At least 30min - 1hr every day. EVERY DAY. Be consistent. Don't stop.<p>I just did a 2 mile swim in the Hudson river on Saturday and a sprint triathlon on Sunday. This will be my third season training for triathlons. The tri season is just getting underway for me in earnest and my training (swim, bike, run) will considerably pick up. You don't have to do a tri or compete in a run but for me it makes it more 'real' and I get to put events up on my calendar that I know I won't back out of and that I know I have to be ready for. My first half Ironman will be in September.<p>In addition, I do P90X with my sister everyday (according to the schedule). P90X alone is a rock solid regimen that if you stick to will definitely improve your physique. It is very taxing but dead simple to do. Just pop the DVD in and do what the man says. If all you want is an above base level of fitness and a nice body - do P90X. It works, it's hard, it's probably too hard for most programmers who sit around all day reading HN, but it is definitely worth doing and it will definitely get you into shape. Do it one full time around with less weight, less reps, more rest and then step it up on the second time around.
Here's what I think about exercise:
Find a sport or activity that'll make you move: salsa dancing counts! ;-) (golf doesn't.. unless you're walking the whole damn course :P). When you get bored, find another fun sport or activity! =). You might even end up finding complimentary activities (I like to swim and go sailing - swimming helps when your boat capsizes, hahaha).<p>As far as eating is concerned, here's what I suggest:<p>- Figure out what you usually eat.<p>- Now figure out what you need (in terms of proteins, vitamins, minerals etc..), and figure out whether your current diet is providing what you need.<p>- If you have been getting everything you need in your current diet but are gaining fat, figure out what you can start cutting back on.<p>- If you are deficient in your daily intake nutrients but are also gaining fat, then figure out what you can add to your diet to complete the right nutrient intake, and what you can start cutting back on.<p>All this diet and exercise shit is a bit evolutionary. Just stick to it, build it up over time. Don't be too hard on yourself but don't give up or go easy either.
I just ride my bicycle to work. That is, until yesterday when I ran over (I shit you not) a deer. Now I'm licking my wounds. My bike blog link is in my profile if you even care. I won't clutter this thread with link spam.<p>From the sounds of it, lots of hackers enjoy biking to work. It beats paying for a gym membership, it gets them the dose of sun-induced vitamin d, and it's a practice in efficiency that hackers often admire. There are very few ways to turn energy into transportation more efficiently than a bicycle.
How much arguing do we have to do about the optimal way to lose weight before we maybe come to the conclusion that <i>different bodies are different?</i>
In my strictly personal experience, exercise for long-time goal is rather hard to do. Some more immediate benefit would certainly advantageous. The menial-task endorphin rush runners get, seeing your weight (or measurements) going down/up or the competition in team sports, martial arts, tennis etc.<p>Just a row of exercises definitely requires more willpower for me. Of course, YMMV.
I found that neither cardio or weightlifting made any difference in my pattern of weight gain over the last few years.<p>I switched to a standing desk and lost about six pounds in the first three weeks: just bopping around to rave music while I code. No starving myself, and no hours in the gym that take away from work and family.
the trick for me is to not call it exercise. everyone is short on time and noone likes to do 'extra work' even if its good for you.<p>find something you enjoy that is active and do it. hockey, basketball, skiing, biking, boxing, swing dancing... there is no law that says it has to be some boring uninspiring task.<p>personal method is road bike to and from work + evening rides time/weather permitting. i'm down 70lbs since 6 years ago.